Vitamin C

Vitamin C (ascorbic acid), a water-soluble vitamin, can be found in a number of foods at any season of the year. The U.S. RDA for vitamin C, as set by the Food and Nutrition Board of the National Academy of Sciences, is 60 milligrams (mg) per day for women and men 19 to 50 years of age. Pregnant and lactating women, infants and children have more increased needs.

Vitamin C is important for many reasons:

• It helps make the cementing substance called collagen that holds cells together and makes blood vessels strong
• It helps in healing wounds
• It helps teeth and bone formation

How to Prepare Foods to Retain Vitamin C

Vitamin C can be readily lost from foods during preparation, cooking, or storage. To retain vitamin C:

• Fruits and vegetables should be served raw whenever possible
• Food should be steamed, boiled or simmered in a minimal amount of water, or microwaved for the shortest time possible
• Potatoes should be cooked in their skins
• Prepared juices should be refrigerated and stored for no more than two to three days
• Cut raw fruits and vegetables should be stored in an airtight container and refrigerated; they should not be soaked or stored in water. Vitamin C will be dissolved in the water

Dietary Sources

Eating a variety of foods that contain vitamin C is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. The list on the back of this page compares foods from each season of the year that are rich sources of vitamin C. Most of these foods can be purchased locally from farmers’ markets or roadside stands.