Vitamin C plays an important role in maintaining the immunity, minimize occurrence of common cold. It also enhances the absorption of mineral iron, works as an antioxidant. People with higher blood levels of vitamin C are under less risk of cardiovascular diseases, heart diseases and cancer.
Vitamin C can be consumed in the form of either plant sources or animal sources. There are several varieties in plant sources as well as in animal sources that contain vitamin C.
The first ones to be considered are kakadu plum and camu camu fruit, which has the highest content of vitamin C. It is also present in lemon, tomatoes, grapefruit, guava, kiwifruit, apricots, orange, onion, spinach, raspberries, prickly pears, sweet potato, cabbage, cauliflower, cucumber, mango, green beans, pear, plums, lychee, etc.
Animal sources containing vitamin C are beef liver, pork liver, chicken liver, lamb liver, fortified milk.
Vitamin C can also be obtained through supplements in the form of tablets, capsules etc. but over dose of vitamin C is again considered to be dangerous as it may lead to indigestion or irritable stomach, nausea, vomiting, fatigue, headache, anemia, diarrhea and kidney stones. Doctor recommended doses are safe and healthy.
Vitamin C decomposes depending on the cooking conditions as well. Vitamin C containing foods should not be over cooked for a long time as it will reduce the content of vitamin C present in these foods.