Vitamin C It is important in forming collagen

Vitamin C is a water-soluble, antioxidant vitamin. It is important in forming collagen, … min C in a selected serving size. The U.S. AI for vitamin C …

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Vitamin C (Ascorbic Acid)
his fact sheet is one in a series containing information to help you select foods that provide adequate daily amounts of vitamins, minerals, and dietary fiber. The Dietary Guidelines Advisory Committee just released the Dietary Guidelines for Americans 2005 that convey the following nine major messages concerning these topics: · Adequate nutrients within calorie needs · Weight management · Physical activity · Food groups to encourage: fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products · Fat · Carbohydrates · Sodium and potassium · Alcoholic beverages · Food safety

tended to consume less than men of the same age. Most nutrition scientists believe that there are no known advantages in consuming excessive amounts of vitamin C. The majority of vitamin C is consumed through fruits and vegetables in the diet.
How can we get enough vitamin C?
Eating a variety of foods that contain vitamin C is the best way to get an adequate amount each day. Healthy individuals who eat a balanced diet rarely need supplements. Select foods that are good sources of vitamin C as you follow the Dietary Guidelines.
How to prepare foods to retain vitamin C.
Vitamin C can be lost from foods during preparation, cooking, or storage. To prevent loss of vitamin C: · Serve fruits and vegetables raw whenever possible. · Steam, boil, or simmer foods in a very small amount of water, or microwave them for the shortest time possible.
Why do we need vitamin C?
Vitamin C is a water-soluble, antioxidant vitamin. It is important in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. Vitamin C also aids in the absorption of iron, and helps maintain capillaries, bones, and teeth.
Where to find vitamin C in the Food Guide Pyramid.
What is a "good source" of vitamin C?
A "good source" of vitamin C contains a substantial amount of vitamin C in relation to its calorie content and contributes at least 10 percent of the U.S. Adequate Intake (AI) for vitamin C in a selected serving size. The U.S. AI for vitamin C is 90 milligrams per day for men and 75 milligrams per day for women. The U.S. AI given is for adults ages 19­50, and the recommended changes are for pregnant and/or lactating women. Consult your healthcare provider for these differences. The AI is also increased for smokers. Smoking increases oxidative stress–as a result, it is recommended that smokers consume 35 more milligrams of vitamin C per day.
Fats, Oils, Sweets–nothing Milk, Yogurt, Cheese– nothing Vegetables–red pepper, green pepper, broccoli, kohlrabi, tomato juice, tomato, potato, cabbage, spinach Meat, poultry, fish, dry beans, nuts, eggs–nothing Fruits–guava, papaya, orange juice, orange, strawberries, grapefruit, cantaloupe, mango, tangerine
Do we get enough vitamin C?
According to recent surveys of the U.S. Department of Agriculture (USDA), the average intake of vitamin C by American adults was over the AI for vitamin C. Women
Grains–nothing

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