Unlock the Power of Vitamin C: Benefits, Sources, and Tips for Preservation

Section	Content
Importance of Vitamin C	Vitamin C, or ascorbic acid, is essential for various bodily functions, including the formation of collagen, absorption of iron, immune system functioning, wound healing, and maintenance of cartilage, bones, and teeth.
Key Benefits of Vitamin C	1. Immune System Support: Protects against immune deficiencies and infections. 2. Cardiovascular Health: Reduces cardiovascular disease risk by combating free radical damage. 3. Prenatal Health: Mitigates risks during pregnancy. 4. Eye Health: Guards against eye diseases. 5. Skin Health: Aids in reducing skin wrinkling.
Natural Sources of Vitamin C
Food Source	Vitamin C Content (mg per 100g)
Kakadu Plum	1000–5300 mg
Camu Camu	2800 mg
Acerola	1677 mg
Indian Gooseberry	445 mg
Rose Hip	426 mg
Common Sea-Buckthorn	400 mg
Guava	228 mg
Blackcurrant	200 mg
Yellow Bell Pepper/Capsicum	183 mg
Red Bell Pepper/Capsicum	128 mg
Kale	120 mg
Broccoli	90 mg
Kiwifruit	90 mg
Supplementing Vitamin C	Supplements available include tablets, capsules, drink mixes, and multi-vitamin/mineral formulations. The recommended daily intake is up to 2,000 mg for adults. Caution is advised against excessive intake due to potential adverse effects.
Tips for Preserving Vitamin C in Food	1. Cooking: Limit cooking time and temperature to minimize vitamin C loss. 2. Storage: Keep fruits and vegetables at cooler temperatures. 3. Leaching: Use minimal water during cooking or consume cooking water to prevent nutrient loss.
Conclusion	Vitamin C is crucial for health, offering multiple benefits. Incorporate vitamin C-rich foods into your diet and consider supplementation if needed. Always consult with a healthcare professional before starting new supplements to ensure safety and appropriateness.