Vitamin C, Vitamin Cool.

Vitamins are derived from fruits, vegetables, whole cereals(e.g millet), legumes(e.g beans), root tubers

( e.g potatoes). 

Vitamin C, is found in foods like, spinach, kale, broccoli, ugu(pumpkin leaves), irish potato, oranges, lemon, grapes, blackcurrant, straw berry, cantaloupe, water melon, pomegranate, paw-paw

( papaya), pineapple, kiwi fruit, guava, mangoes. 

This cool vitamin, aids in boosting immune system. Healing burns and sores, prevents scurvy, improves health of the gums, and has placebo effect on colds.

For citrus fruits, the larger percentage of vitamin C is contained in the peel. Yes, the outer part of oranges that you discard is where most of the vitamin C lies. 

Same thing goes for potatoes. The vitamin content is higher in the peel. You can grate the peel of lemon or orange or any citrus fruits, toss the grated peel into your blender or smoothie maker with other fruits, and whip up a 'zingy' smoothie. 

Vitamin C is heat labile, it is destroyed by exposure to heat. When preparing vegetables, steaming is the preferred cooking method. Approximately one minute should be okay for steaming. 

The cool vitamin is also photosensitive, endeavour not to expose cut portions of fruits and vegetables to  sunlight. Cut and eat 'soonisly', as soon as you can.

Vitamin C tablets are also available in different varieties. About 80 mg/ day is enough. It should be taken daily, whether as tablets or from natural sources. This is because vitamin C is not stored in the body, the body uses the much it needs and the rest is excreted , thus it need be replenished on a daily basis. It is important not to overdose on vitamin C tablets, excess of it can lead to kidney stones. However, if you are taking natural sources, fruits and vegetables, feel free to eat 5-9 portion per day.

Do Eat Responsibly!