Eat Foods High in Vitamin C

Vitamin C is a water soluble vitamin. It is also known as ascorbic acid. Although the role of this vitamin in human body is critically significant, human like other mammals are unable to produce this vitamin with the help of any bodily mechanisms. So, in order to meet the requirement, we need to eat foods high in vitamin C.

Reason to Take in High Volume

You need to eat foods high in vitamin C mainly because of the reason that vitamin C is not stocked up in the body, hence eliminated very easily. So there is always a daily need for this vitamin. As suggested by Food and Drug Administration in the United States, we must have 60 mg of vitamin C daily, referred to recommended dietary allowance (RDA).

Controversies Regarding RDA

RDA limit is not set on the basis of optimal requirement, but the minimum requirement which is used to prevent various health complications such as scurvy or other deficiency diseases. Many researchers now feel that RDA limit 60 mg per day is too low to meet the requirement. In fact, Institute of Medicine recommends that the RDA should be 75 mg daily for woman, 90 mg for man.

It is also suggested that smokers must have additional 35 mg daily. It is due to the fact that the metabolic functions of vitamin C of the smokers is very quick, since the oxidative stress rate for them is excessively higher. A study conducted by Nutritional Surveys estimates that the supply of vitamin C is inadequate for 11% women and 21% men in the United States.

Ideal Diet for Vitamin C

Researchers assume that the daily requirement for vitamin C can be met with a diet consisting of five daily serving of green vegetables and fresh fruits, the foods high in vitamin C. However, it is unfortunate that only 15% of adults and children in aggregate eat foods high in vitamin C, hence lack the ideal diet for meeting the daily requirement for vitamin C.

Many people believe that citrus foods are only high in vitamin C; however, this is not the case. Despite citrus foods are high in vitamin C, they are not making the whole. In fact, there are too many to consider. There are plenty of other foods high in vitamin C as well. Let us have a look in the availability of vitamin C in other natural sources.

Availability

In order to meet the daily requirement of vitamin C, you can count on broccoli. In fact, broccoli is one of the most important natural foods high in vitamin C. Only half cup servings can provide 45 mg of vitamin C. Tomato is another wise source of vitamin C. A small sized tomato can fulfill the requirement of 25 mg of vitamin C.

Another two great natural foods high in vitamin C are mango and papaya. Only half of a medium-sized mango or papaya can offer 95 mg of vitamin C. Apart from that many vegetables like kohlrabi, jicama, and potatoes are great sources of vitamin C. Additionally, kiwi fruit contains 55 mg of vitamin C.