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Although vitamin C (ascorbic acid) is one of the most popular vitamin supplements in the US, it is also one of the most controversial.  Vitamin C works as an antioxidant in aqueous environments of the body both inside and outside cells.  Most other animals can manufacture their own vitamin C, but humans do not have that luxury.  Over many years of research, respected scientists have shared varying views on the importance of vitamin C quantities we need in our daily diets, but what is clear is that has an essential role in human health.

The main function of vitamin C is the production of collagen, the main protein substance of the human body.  It aids the joining of a portion of a molecule of the amino acid proline to form hydroxyproline, resulting in a stable collagen structure, and therefore the proteins hold together connective tissues.  Vitamin C is vital for wound repair, healthy gums, and the prevention of easy bruising.  Another beneficial affect of vitamin C is on the immune system.  Vitamin C also critically affects various immune functions by enhancing white blood cell function and activity, and increasing interferon levels, carnitine synthesis, antibody responses, and secretion of thymic hormones.

The main negative affect of vitamin C deficiency is a disease called scurvy.  The most common symptoms of scurvy are bleeding gums, poor wound healing, and extensive bruising.  Further infection developing from scurvy includes infection hysteria and mild depression.  The rare negative affects to having too much vitamin C most common are diarrhea, intestinal distension, gas, or more severely, calcium oxalate kidney stones.

Although vitamin C can be found in many citrus fruits, it is most plentiful in vegetables such as broccoli, peppers, potatoes, and brussel sprouts. 

Exposure to air often destroys vitamin C; so eating fresh foods becomes very necessary for full vitamin intake.  Vitamin C is intricately involved with other antioxidants, such as selenium and beta-carotene.  While combining antioxidants provides greater benefits, vitamin c is effective by itself.  In conclusion, consistently having an abundance of vitamin C in one’s diet is very important to maintaining a healthy status.

Nutritive Value of Vegetables

All vegetables are valuable sources of nutrients. Some Vitamin A sources of vegetables are leafy green and bright orange vegetables. Cabbage, Tomatoes and potatoes are a good source of vitamin B. Iron and Calcium are the most important minerals. Leafy green vegetables are a good mineral source. Some vegetables contain carbohydrates- sugar like peas, sweet potatoes, corn and beans.

Nutritive Value of Fruit

Fruit of all kinds is valuable for the nutrients supplied. Everybody needs Vitamin and Mineral content that fruit contributes to be healthy. Because vitamin C can't be stored in the body, a daily source of vitamin C is needed.  Eating oranges, grapefruit, or mandarins will supply enough vitamin C for the day. The bright yellow and orange colour of any fruit indicates a rich source of vitamin A.

Iron is the most important mineral available from fruit. Some of the greatest minerals in fruits are right under the skin so the skin should be eaten if possible.

Storing Fresh Vegetables

-Tuber vegetables should be stored in a cool, dark, airy place.  Most will keep for 4-9 months long is stored in cool areas.

-Remove tops of root vegetables before storing in a cool, moist place they will keep for several weeks if stored properly.

-Store bulb vegetables uncovered in a dry airy place lasting several weeks

- Stalk vegetables should be put in a plastic bag and kept in a cool area and used within a week

-Leaf vegetables should be stored in a plastic bag in cool area and must only stayed good a few days.

-All seed vegetables should be stored in the fridge

-Mushrooms should be put in a paper bag in fridge and not in a plastic bag because the paper absorbs any moisture given off  by the mushrooms, should be used within a week.

Vitamin A/Carotenoids: We need vitamin A and some carotenoids (which our bodies convert into vitamin A) for proper vision, new cell growth and healthy tissue. Vitamin A also increases resistance to infection. Whereas too much vita­min A can be dangerous, there are no reported adverse effects of very high beta-carotene intakes. The recommended daily vitamin A intake for women is 4,000 international units. Good sources of vitamin A and beta-carotene include dark green leafy vegetables (spinach, kale, broccoli, Brussels sprouts, asparagus), yellow-orange vegetables and fruits (car­rots, sweet potatoes, pumpkins, winter squash, cantaloupe, apricots), liver and milk.

Vitamin C: Vitamin C helps maintain healthy bones, connective tissue and teeth. It also helps increase the absorption of iron and folic acid. The recommended daily intake for vitamin C is 60 milligrams (100 milligrams for smokers). Some scientists believe that the recommended intake should be increased to 200 mil­ligrams daily. When megadoses of vitamin C are consumed, extra vitamin C is simply excreted in the urine. Too much vita­min C isn't toxic but can cause diarrhea. Good sources of vita­min C include citrus fruits and juices, berries, green leafy vegetables, green and red peppers, and tomatoes.
 

Vitamin E: A number of researchers believe that vitamin E will eventually prove to be the superstar among all the antitoxic ants, especially in promoting heart health. Vitamin E helps form blood cells, muscles and healthy lung tissue, and is needed for normal immune system function. The recom­mended daily intake for vitamin E is 30 international units. It is relatively nontoxic in high doses. Good sources of vitamin E include whole grains, vegetable oils, egg yolks, liver, wheat germ, nuts, beans, and green leafy vegetables.