Vitamin C is a naturally occurring compound that can be ingested and absorbed for immediate use by the body. Many fruits and vegetables contain this vitamin and these are also readily available. This vitamin is highly soluble in water and therefore it is extremely difficult for the body to store it for later use. The body requirements need to be supplemented by fresh intake of vitamin C foods on a daily basis. Vitamin C supplements are also available in the market and are as effective as natural foods when it comes to fulfilling body requirements. However, natural Vitamin C foods also provide other valuable nutrients for the body and are therefore recommended.

All the citric fruits are abundant with their supply of vitamin c and they will remain the primary source of this vitamin for humans. Lime, oranges, sweet lime, etc. are some examples of citric fruits. Vitamin C is also called l-ascorbic acid and this acid is present in abundance in these fruits. Amongst non-citrus fruits, Papaya and strawberries have the highest content of vitamin C. Vitamins obtained through these fruits are directly absorbed by the body. Guava is another fruit that is rich in vitamin C.

Vitamin C foods amongst the vegetables and plants include chilli peppers, bell peppers, greens, cauliflower, brussels sprouts, etc. The vitamin C benefits obtained from these foods might not be as concentrated as that from the fruits but are still adequate for sustenance. Vitamin C is the most easily available, of all the vitamins and almost all plant and vegetable foods contain some levels of this vitamin. Vitamin C supplements in the form of capsules, and medications can be taken as additional supplements and must be used to replace the natural source of this vitamin.

Vitamin C is easily soluble in water and is highly difficult to be stored. The content of this vitamin in the fruit and plant sources are also subject to this. To obtain maximum vitamin C benefits, the vitamin C foods will need to beaten while raw and fresh. Just cutting them and leaving them open for a little time will also make the food items lose a part of their vitamin C content. Cooked foods will lose as much as 2/3rd of their original content. This is why large quantities of food items must be consumed to fulfill the bodily needs. If the food has to be cooked, light to medium cooking can ensure presence of some amounts of vitamin c in the foods. Deep roast and fries will invariably drain the foods off this vitamin and will be of no benefit.

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