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There are many vegetables that are rich in Vitamin C.
A list of these vegetables includes:
Beans, bell peppers, broccoli,Brussels sprouts, cabbage (many kinds), cauliflower, collard greens, hot peppers, okra, onions, potatoes, radishes, rutabagas, spinach and squash.
Some other vegetables that have relatively less Vitamin C (but are still good sources) are:
carrots, artichokes, asparagus, celery, corn, and cucumbers.
There are many things that will determine how much Vitamin C you can obtain by eating any of these vegetables. These include how the vegetable has been stored and how you cook it (or don't cook it).
Vitamin C is a water soluble nutrient necessary for repairing and maintaining cells and bones as well as fighting infections, improving cholesterol, and lowering both cancer and cardiovascular disease risks. One of the most interesting facts about Vitamin C, however, is that the body cannot store Vitamin C. It must continually be replenished through a healthy diet or regular nutritional supplements.
Many vegetables are rich Vitamin C sources. While the proper daily dosage varies from 40 to 120 milligrams of the nutrient per day depending on an individual’s health, age, and metabolism – some recommendations may even be as high as 1,000 milligrams – the vegetables richest in the nutrient that supply 10 percent or more of the recommended daily dosage include:
Sweet red bell peppers, Parsley, Broccoli, Cauliflower, Cabbage, Tomatoes, Celery, and Spinach.
The exact dosage of Vitamin C in each vegetable depends on many factors, including how it is prepared and stored, the size of the serving, and how ripe the produce is. In general, a well ripened product has the highest levels of Vitamin C, though even unripe samples contain some of the nutrient.
Vitamin C is also a water soluble vitamin. It was first isolated in crystalline form from lemon juice by King and Waugh in 1932. Fresh fruits and vegetables are excellent sources of vitamin C. Special mention may be made of cabbage, cauliflower, kohirobi, spinach, parsley, kale, broccoli, cresses, peppers, oranges, lemons, grapefruit, tangerines, limes, strawberries and gooseberries. The vitamin C content of human milk is considerably higher than that of cow's milk.
Vitamin C is a strong reducing agent and therefore readily oxidised. It is therefore generally absent from dried, canned, or preserved foods unless they are processed anaerobically. During the cooking of vegetables, vitamin C is lost by over cooking.
Tomatoes and potatoes are common and very good sources of vitamin C. Other foods that are good sources of vitamin C include papaya, broccoli, Brussels sprouts, currants, strawberries, cauliflower, spinach, melon and kiwi. Also, cranberries and sweet peppers are rich sources of vitamin C.
The amount of vitamin C in foods from plants depend on:
exact variety of the plant,
climate in which it was developed,
period of time between harvest and consumption,
method of preparation. Cooking in general, is destroying vitamin C .
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