Vitamin C is essential for the functions in the body and can be found in abundance in the Fresh Fruit and Fresh Vegetables food groups.

There are several chemical names for Vitamin C:-

• Ascorbic Acid
• L-ascorbic Acid
• Dehydroascorbic Acid
• The Antiscorbutic Vitamin
• L-xyloascorbic Acid
• L-threo-hex-2-uronic Acidy-lactone

L-threo-hex-2-uronic Acidy-lactone is a controversial vitamin, some people claim it as a cure for diseases from cancer to the common cold. This Vitamin cannot be manufactured by the body, and needs to be ingested.

The requirements of Vitamin C are for the synthesis of collagen in connective tissue, neurotransmitters, steroid hormones, carnitine, the process of turning cholesterol into bile acids and to boost the iron levels.

Ascorbic acid helps to protect the body against pollutants. Vitamin C is also a biological reducing agent and is linked to the prevention of degenerative diseases - such as cataracts, certain cancers and cardiovascular diseases. Ascorbic acid also plays it's own part by promoting healthy cell growth and development, natural calcium absorption, natural tissue growth and repair. It aids smooth blood flow and prevents clotting in the blood which means strengthening the capillary walls.

Lastly Vitamin C is essential for healthy gums and to help protect against unwanted infections, it helps in the process of clearing up infections and is believed to improve the immune system, helping to keep at bay the cholesterol levels, high blood pressure and preventing arteriosclerosis.

Vitamin C Food Groups and Sources

Bread Cereal and Pulse

There is a very good source of Vitamin C found within fortified creals in the Bread, Cereal and Pulse food group. Vitamin C can be incorporated into a healthy and well balanced diet with ease because Bread, Cereal and Pulses have such a wide range and variety of cereals in the local supermarkets.

• Ready to eat Cereals (Fortified)

Fresh Fruits

There are very good sources of Vitamin C found within these vegetables in the Fresh Fruit food group. Vitamin C can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with fruits nowadays.

• Apples and Apple Juice
• Bananas
• Blackberries
• Blueberries
• Cranberries and Cranberry Juice
• Grapefruit and Grapefruit juice
• Grapes and Grape Juice
• Honeydew Melon
• Mandarin Oranges
• Mangoes
• Nectarines
• Oranges and Orange Juice
• Papaya
• Peaches
• Pears
• Pineapples and Pineapple Juice
• Plums
• Pomegranates
• Raspberries
• Strawberries
• Tangerines
• Watermelons

Fresh Vegetables

There are very good sources of Vitamin C found within these vegetables in the Fresh Vegetables food group. Vitamin C can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with vegetables these days.

• Artichokes
• Asparagus
• Beans
• Bean sprouts
• Broccoli
• Brussels Sprouts
• Cabbage
• Cauliflower
• Okra
• Onions
• Parsnips
• Peas
• Red or Green peppers
• Potatoes
• Pumpkins
• Radishes
• Snow Peas
• Spinach
• Sweet Potatoes
• Tomatoes and Tomato Juice
• Turnip
• Watercress

Meat and Poultry

There are extremely rich sources of Vitamin C found within these meats in the Meat and Poultry food group. Vitamin C can be incorporated into a healthy and well balanced diet with ease nowadays to to the wide range of meat and poultry available to us through supermarkets.

• Braised Beef
• Braised Liver
• Braised Pork
• Chicken

Fish and Seafood

There are extremely good sources of Vitamin C found within the Fish and Seafood food group. Vitamin C can be incorporated into a healthy and well balanced diet with ease due to having a wide range of Fish and Seafood being available in the local supermarkets these days.

• Clams
• Mussels

Dairy Produce

There are no sources of Vitamin C found within the Dairy Produce food group. Vitamin C can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin C sources available.