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By HELEN W. SMITH
Eitrnaion A»fnt. Home Economic*
Vitamin C, a water-soluable vitamin, is important in forming collagen, a protein, that gives structure to bones, caritlage, muscle, and blood vessels. It also helps to maintain capillaries, bones, and teeth and aids in the absorption of iron.
Do we get enough vitamin C? According to recent USDA surveys, average intake of vitamin C by women ages 19 to 50 was over the RDA for vitamin C. Women tended to consumer less than men of the same age. Most nutrition scientists believe that there are no known advantages in consuming excessive amounts of vitamin C.
Vltamin-C
Rich Foods
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. Foods rich in vitamin C include all citrus fruits: lemons, limes, oranges, tangerines, grapefruit and juices made from these citrus fruits. Also melons, strawberries, kiwi, mango, papaya, and cranberry juice cocktail. Vegetables include: asparagus, broccoli, brussel sprouts, green and red cubbages, cauliflower, green and red peppers, kale and other greens, snow peas and sweet potatoes.
i 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:
Serve fruits and vegetables raw whenever possible.
Steam, boil, or simmer foods in a minimal amount of water, or microwave them for the shortest time possible.
Cook potatoes in their skins.
Refrigerate prepared juices, and store them for no more than 2 to 3 days.
Store cut raw fruits and vegetables in an airtight container and refrigerate - do not soak or store in water. Vitamin C will be dissolved in the water.
What About
Fortified Foods?
Some juices not normally a source of vitamin C, such as grape and apple, have vitamin C added. A 3/4-cup (juice glass) serving of these fortified juices may provide 40 percent or more of the U.S. RDA for vitamin C. Check the label for the exact amount. Vitamin C (ascorbic acid) is added to frozen peaches to prevent discoloration.
Most read-to-eat cereals are fortified with vitamin C. Fortified ready-to-eat cereals usually contain at least 25 percent of the U.S. RDA for
93.4%