Vitamin C

Most people know how essential vitamin c is in the diet.  Because vitamin c is a water-soluble vitamin, it is one of the least stable vitamins and is easily degraded by heat and light.  It is also known as ascorbic acid, and is found in most citrus fruits, like oranges, lemons and grapefruit.  It is important to eat fresh fruits to get your vitamin C, as cooking vegetables or fruits, which are rich in this vitamin, can cause the vitamin-rich water to be lost in the process.
When vitamin c is absorbed into the intestines, it leaves the bloodstream within three to four hours.  This is why so many people will take extra C to ward off illnesses or oncoming colds and flu.  The recommended daily allowance of C is somewhere around 80 to 100 grams per day.
If you are worried that you are not getting enough vitamin c in your diet, consider eating more vitamin rich foods like red and green peppers, tomatoes, asparagus, or Brussels sprouts. You may also want to add a daily multivitamin or supplement to your routine.  C plays an important role in helping to create and maintain collagen in your body, which supports your skin, ligaments, bones, teeth, and joints.  

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