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Include plenty of vitamin C in a healthy diet
STILLWATER, Okla. – When it comes to vitamins, there are many letters from the alphabet from which to choose. One that is found in fruits and green leafy vegetables is vitamin C.
Vitamin C is an important part of any healthy diet, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist.
“This water soluble vitamin helps strengthen blood vessel walls, helps the immune system stay healthy, helps the body absorb iron and helps make the building material that holds body cells together,” Hermann said. “In addition it helps with bone, tooth and gum formation, as well as helps with the healing of wounds.”
Many people may believe that taking vitamin C supplements will prevent colds, this simply is not true. However, vitamin C may reduce the severity and duration of a cold.
Vitamin C is found in many fruits and vegetables, including citrus fruits, strawberries and other berries, melons, and green leafy vegetables such as cabbage, broccoli and kale. Another good source is peppers, potatoes and tomatoes.
Hermann said consumers should keep in mind that vitamin C is easily lost during cooking or storage.
“To get the full benefit of vitamin C in foods, serve fruits and vegetables raw whenever possible. Also, steam, boil or simmer foods in a minimal amount of water,” she said. “Cut-up fruits and vegetables should be stored in airtight containers in the refrigerator. Don’t store or soak them in water.”
Individuals who do not consume enough vitamin C may develop or experience swollen gums, anemia, poor wound healing, tender joints and aching bones, bleeding gums, loose teeth or easy bruising.
On average, adult men should consume about 90 milligrams of vitamin C per day and adult women need 75 milligrams per day. One-half cup of orange juice provides about 60 milligrams of vitamin C. Because vitamin C is readily found in many fruits and vegetables, it is fairly easy to consume more than enough of it.
“If you take a vitamin C supplement, don’t get more than 2,000 milligrams per day from a combination of foods and supplements,” Hermann said. “Too much vitamin C can cause abdominal pain and diarrhea. For some individuals it can aggravate kidney stone formation.”
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Oklahoma State
University, U.S. Department of Agriculture, State and
Local Governments Cooperating: The Oklahoma Cooperative Extension Service
offers its programs to all eligible persons regardless of race, color, national
origin, religion, gender, age, disability, or status as a veteran, and is an
equal opportunity employer.
Trisha Gedon
Communications
Specialist
Agricultural
Communications Services
136 Agriculture
North
Oklahoma State University
Stillwater, OK
74078
405-744-3625
(phone)
405-744-5739
(fax)
trisha.gedon@okstate.edu
