how does vitamin c relates to course material

What is vitamin C and why do I need It?

In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease. How much vitamin C do I need?

What are the other processes that involve vitamin C?

Some of the other processes that involve vitamin C are: the correct turnover of white blood cells. How much vitamin C? Fruits and vegetables have varying amounts of vitamin C that can meet the daily requirement when consumed.

What is the purpose of the coating on vitamin C supplements?

This coating may either delay the release of active ingredients or reduce undesirable flavors. Alternatively, you could purchase vitamin C supplements that do not have an exterior coating -- these are often formulated to be chewable.

Why are vitamin C trials so hard to interpret?

One great problem in the interpretation of vitamin C trials arises from the fundamental difference between vitamin C and ordinary drugs such as antibiotics. In a trial of an ordinary drug, the control group is not given the drug, which simplifies the interpretation of the findings.

What is the course of vitamin C?

The RDA for Vitamin C ranges from 15–75 mg for children, 75 mg for adult women, 90 mg for adult men, and 85–120 mg for women who are pregnant or breastfeeding.

Why do college students need vitamin C?

Fatty acids are the fuel needed by our bodies when run out of carbohydrates. Vitamin C can make you happier and better-looking. It promotes collagen production by creating strong connective tissue, healing wounds, and nourishing skin.

What is the importance of vitamin C physical education?

They are necessary for proper growth and functioning. of various organs of the body. Vitamin C is essential for maintenance of ligaments, tissues, tendons and strong blood vessels.

What is the role of vitamin C?

helping to protect cells and keeping them healthy. maintaining healthy skin, blood vessels, bones and cartilage. helping with wound healing.

Is vitamin C good for students?

Vitamin C is important so your body can form: Collagen, blood vessels, cartilage and muscle. This helps to maintain many body tissues, including your skin. It also aids with connective tissue repair and wound healing according to one study.

What happens if you don't get enough vitamin C?

It is needed for the health and repair of various tissues in your body, including skin, bone, teeth and cartilage. Persistent lack of vitamin C in your diet can lead to a condition called scurvy. Symptoms of scurvy include easy bruising, easy bleeding and joint and muscle pains.

How does vitamin C improve sports performance?

It's a potent antioxidant Antioxidants like vitamin C play an important role in slowing down processes that cause cell damage in the body. One example is inflammation caused by training. For this reason, vitamin C can be beneficial in assisting with sports recovery and also supporting return from injury.

Does vitamin C improve athletic performance?

Vitamin C is an essential component of the diet and may reduce the adverse effects of exercise-induced reactive oxygen species, including muscle damage, immune dysfunction, and fatigue.

Who discovered vitamin C physical education?

They also found this food factor in extracts of alfalfa leaves and in organ meats. This substance that McCollum called "factor A," was later called vitamin A. McCollum and Davis, who ultimately received credit for the discovery, submitted their paper for publication three weeks before Osborne and Mendel.

What causes vitamin C deficiency?

The most common risk factors for vitamin C deficiency are poor diet, alcoholism, anorexia, severe mental illness, smoking and dialysis ( 2 , 3 ). While symptoms of severe vitamin C deficiency can take months to develop, there are some subtle signs to watch out for.

Why is vitamin C important for skin?

Vitamin C (ascorbic acid) plays an important role in maintaining skin health and can promote the differentiation of keratinocytes and decrease melanin synthesis, leading to antioxidant protection against UV-induced photodamage.

Why is vitamin C not graded highly?

In general, projects that seek to only measure the amount of vitamin C in two or more samples (for example, comparing apple and orange juice) will not be graded as highly because they have a weak hypothesis.

How to determine the amount of vitamin C in a sample?

The amount of vitamin C in a sample will be determined by redox titration using the reaction (shown in Scheme 1) between ascorbic acid and 2, 6-dichloroindophenol (DCIP). 7,8 DCIP is used as the titrant because it should 1) only oxidize ascorbic acid and not other substances that might be present, and 2) because it will act as a self-indicator in the titration. To be a self-indicator a substance must be one color in the presence of excess analyte (i. e., ascorbic acid) and another color when the analyte has all reacted.

What is the role of ascorbic acid in the body?

Vitamin C is easily oxidized, and the majority of its functions in vivo rely on this property. It plays a key role in the body’s synthesis of collagen and norepinephrine by keeping the enzymes responsible for these processes in their active reduced form. 2 Vitamin C may also play a role in detoxifying by-products of respiration. Occasionally during respiration O2 is incompletely reduced to superoxide ion (O2–) instead of being reduced completely to its -2 oxidation state (as in H2O). Normally an enzyme called superoxide dismutase converts O2– to H2O2 and O2, but in the presence of Fe2+ the hydrogen peroxide may be converted into the highly-reactive hydroxyl radical (•OH). The hydroxyl radical can initiate unwanted and deleterious chemistry within a cell when it removes a hydrogen atom (H•) from an organic compound to form H2O and a new, potential more reactive free radical. Ascorbic acid can donate a hydrogen atom to a free radical, and thus stop these reactions from occuring. 2

What foods contain ascorbic acid?

Fruits, vegetables, and organ meats (e.g., liver and kidney) are generally the best sources of ascorbic acid; muscle meats and most seeds do not contain significant amounts of ascorbic acid. 5 The amount of ascorbic acid in plants varies greatly, depending on such factors as the variety, weather, and maturity. 6 But the most significant determinant of vitamin C content in foods is how the food is stored and prepared. Since vitamin C is easily oxidized, storage and the cooking in air leads to the eventual oxidation of vitamin C by oxygen in the atmosphere. In addition, ascorbic acid’s water-solubility means that a significant amount of vitamin C present in a food can be lost by boiling it and then discarding the cooking water.

How to make DCIP solution?

The DCIP solution will be prepared for you by dissolving 0.250 g of 2, 6-dichloroindophenol in about 500 mL of water. Sodium bicarbonate (0.21 g) is then added and dissolved. The resulting solution is finally diluted to 1 L with distilled water. The approximate concentration of this solution is 250. mg DCIP/L. Because the exact concentration, and can vary from day-to-day, you will need to determine the actual [DCIP] by the standardization procedure given below.

How to get ascorbic acid?

The human body cannot produce ascorbic acid, and so it must be obtained entirely through one’s diet. A vitamin C deficiency in humans results in the disease called scurvy, whose symptoms include hemorrhaging (especially in the gums), joint pain and exhaustion. 2 In its final stages scurvy is characterized by a profound exhaustion, diarrhea, and then pulmonary and kidney failure, which result in death. 3 A very small daily intake of vitamin C (10-15 mg/day for an adult) is required to avoid deficiency and stave off scurvy. 4 However, there has been, and continues to be, vigorous debate on what the optimum daily intake of vitamin C is. Some have argued that 200 mg/day is an optimal daily intake for adult humans. Others have suggested 1-2 g/day is best, 3 this despite studies that show that the blood is saturated with vitamin C at 100 mg/day, and any excess is excreted in the urine. In an attempt to balance the competing claims, and ensure the general population’s good health, the Federal Food and Drug Administration has adopted a the recommended dietary allowance (RDA) of 60 mg/day for adults (aged 15 or older), less for children, and more for pregnant and lactating women. 2

Why are vitamins called vitamins?

The name “vitamin“ is a contraction of “vital amine”, and came about because many of the first vitamins to be discovered were members of this class of organic compounds . And although many of the subsequently discovered vitamins were not amines, the name was retained. In this exercise you will be studying vitamin C, also known as ascorbic acid.

How to keep vitamin C levels up?

Eating a lot of fruits and vegetables is probably enough to keep your body's vitamin C levels at a healthy level.

Where do we get vitamin C?

We get vitamin C from eating fruits and vegetables.

What happens if you don't get enough vitamin C?

What happens if we don't get enough vitamin C? Too little vitamin C causes a disease called scurvy. Scurvy makes you tired and can cause your gums to swell. Eventually, it makes your teeth fall out and causes a lot of other symptoms. Sailors and pirates used to get scurvy a lot because it was hard to keep fresh fruits and vegetables on a ship during a long voyage.

What foods have vitamin C?

Which foods are high in vitamin C? Many fruits and vegetables can give you the right amount of vitamin C. Here is a short list: 1 Oranges 2 Tomatoes 3 Lemons 4 Limes 5 Potatoes 6 Red and green peppers 7 Kiwi 8 Broccoli 9 Strawberries 10 Brussel sprouts

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Why is vitamin C important?

Vitamin C is important for bone, muscle, cartilage and vascular health. It is also an important component of regulating iron metabolism, which is necessary for red blood cells to carry oxygen to all of the cells and tissues of your body. Your body is not capable of producing vitamin C on its own, so you must make sure that you are getting enough ...

What is the primary ingredient in vitamin C?

While particular formulations of vitamin C tablets may differ slightly among competing manufacturers’, the primary ingredient should be raw ascorbic acid . Vitamin C tablet makers utilize raw ascorbic acid that is either extracted from plants like corn, or chemically synthesized. The ascorbic acid derived from these sources is exactly the same chemically, although people with allergies may need to be aware of the plant sources used in food-derived ascorbic acid products as these tablets may contain small amounts of foods to which they are allergic. Some vitamin C supplements do not have ascorbic acid as the primary ingredient. These are marketed as special vitamins, which may tout extra benefits over a normal vitamin C supplement, or the product may be a multivitamin tablet that includes vitamin C among other nutrients.

What is the best way to get vitamin C?

Your body is not capable of producing vitamin C on its own, so you must make sure that you are getting enough of it from your nutrition in the form of fruits and vegetables that are naturally rich in this vitamin, like oranges, pineapples and broccoli. Alternatively, you may supplement your diet with vitamin C pills or tablets.

When considering the use of vitamin supplements, should you be aware of all ingredients?

When considering the use of vitamin supplements, you should be aware of all ingredients to ensure that you are not taking something that you may be allergic to or that will negatively interact with other medications you might be taking.

Does vitamin C have ascorbic acid?

Some vitamin C supplements do not have ascorbic acid as the primary ingredient. These are marketed as special vitamins, which may tout extra benefits over a normal vitamin C supplement, or the product may be a multivitamin tablet that includes vitamin C among other nutrients. While particular formulations of vitamin C tablets may differ slightly ...

Does vitamin C have cellulose?

Besides the active and inactive filler ingredients, a cellulose coating is often applied to the exterior of your vitamin C tablet. This coating may either delay the release of active ingredients or reduce undesirable flavors. Alternatively, you could purchase vitamin C supplements that do not have an exterior coating -- these are often formulated to be chewable.

Is benign filler a non-active ingredient?

These agents are considered non-active ingredients and are not expected to have any negative or positive impact on your health. In addition to the primary ingredient, benign filler chemicals are added to the mixture to serve as binding, coating and lubricating agents.

What is the role of vitamin C in the body?

Collagen is a protein that acts like glue and holds you together. Vitamin C also helps support your immune system.

What is the vitamin C that is soluble in water?

Vitamin C, also known as ascorbic acid , is a water-soluble vitamin that benefits the synthesis of collagen and the immune system. Explore the need for vitamin C and the symptoms of vitamin C deficiency and toxicity. Updated: 10/06/2021

What happens when collagen weakens?

Now, we know that when glue weakens, things fall apart. So when collagen weakens, well, you fall apart and develop a disorder associated with vitamin C deficiency called scurvy. Scurvy is a condition characterized by tooth loss, bleeding gums, joint pain and bleeding under the skin. Remember those Limeys that we mentioned at the beginning of the lesson?

Why is scurvy a problem?

Well, scurvy was the problem they faced because they didn't have access to vitamin C-containing foods. In fact, the name scurvy has somewhat of a pirate or sailor type of a ring to it, so this might help you to recall this condition. And because vitamin C supports the immune system, a deficiency could also show up as a reduced ability to fight infections, so don't forget to eat your fruits and vegetables!

What is the vitamin C in orange juice?

Vitamin C, also known as ascorbic acid, is needed for the synthesis of collagen. Collagen is a protein that acts like glue and holds you together. To help you recall this important fact, you might want to think of vitamin C as vitamin collagen. This vitamin, which can be found in a variety of fruits and vegetables, also helps support your immune system. This explains why your mom told you to drink your orange juice - because it contains cold-fighting vitamin C.

What is Ch 10.?

Ch 10. Anatomy of the Digestive System

Can you take too many vitamin C pills?

Now, it was thought for a long time that because water-soluble vitamins are not stored in your body and so easily exit your system when you use the restroom that you could not consume too many of them. However, this original thought has not proven to be entirely correct, particularly if you are taking in high doses of vitamin C supplements. In this case, vitamin C toxicity can cause a few gastrointestinal symptoms including diarrhea, nausea and abdominal cramps. In other words, too much vitamin C can give you a pretty bad bellyache.

What is the figure 1 of the vitamin C study?

Figure 1 shows the number of participants in placebo-controlled studies in which ≥1 g/day of vitamin C was administered. It also illustrates the main time points of the history of vitamin C and the common cold.

Why was vitamin C not dismissed?

The topic was not dismissed because of large-scale controlled trials showing that vitamin C was ineffective. Instead, many rather large trials found benefits of vitamin C. There seem to be four particular reasons why the interest in vitamin C and infections disappeared.

What vitamin is associated with scurvy?

Vitamin C was identified in the early twentieth century in the search for a substance, the deficiency of which would cause scurvy [ 1, 2 ]. Scurvy was associated with pneumonia in the early literature, which implies that the factor that cured scurvy might also have an effect on pneumonia.

What is the plasma vitamin C level?

The vitamin C level in plasma of people in good health becomes saturated at about 70 µmol/L when the intake is about 0.2 g/day [ 11 ]. On the other hand, when vitamin C intake is below 0.1 g/day, there is a steep relationship between plasma vitamin C level and the dose of the vitamin. Clinical scurvy may appear when the plasma concentration falls below 11 µmol/L, which corresponds to an intake of less than 0.01 g/day [ 12, 13, 14 ]. Thus, when healthy people have a dietary intake of about 0.2 g/day of vitamin C, there is usually no reason to expect a response to vitamin C supplementation. This does not apply universally because certain studies have shown the benefits of supplementation, even though the baseline intake was as high as 0.5 g/day (see below). If the initial vitamin C intake is lower than about 0.1 g/day, effects of vitamin C supplementation may be expected on the basis of the dose–concentration curve. Nevertheless, this argument does not apply to patients with infections since their vitamin C metabolism is altered and they have decreased vitamin C levels (see below).

Why are cohort studies on vitamins unreliable?

Cohort studies on vitamins are often unreliable because diet is strongly associated with numerous lifestyle factors that cannot be fully adjusted for in statistical models. Therefore, there may always remain an unknown level of residual confounding [ 148 ]. The main source of vitamin C in the diet is fruit, and high dietary vitamin C intake essentially always means a high fruit intake [ 149 ]. Thus, any substantial correlations between vitamin C intake and infections could also reflect some other substances in fruit. Only two observational studies are commented upon in this section.

Does vitamin C help with pneumonia?

In the early literature, vitamin C deficiency was associated with pneumonia. After its identification, a number of studies investigated the effects of vitamin C on diverse infections. A total of 148 animal studies indicated that vitamin C may alleviate or prevent infections caused by bacteria, viruses, and protozoa. The most extensively studied human infection is the common cold. Vitamin C administration does not decrease the average incidence of colds in the general population, yet it halved the number of colds in physically active people. Regularly administered vitamin C has shortened the duration of colds, indicating a biological effect. However, the role of vitamin C in common cold treatment is unclear. Two controlled trials found a statistically significant dose–response, for the duration of common cold symptoms, with up to 6–8 g/day of vitamin C. Thus, the negative findings of some therapeutic common cold studies might be explained by the low doses of 3–4 g/day of vitamin C. Three controlled trials found that vitamin C prevented pneumonia. Two controlled trials found a treatment benefit of vitamin C for pneumonia patients. One controlled trial reported treatment benefits for tetanus patients. The effects of vitamin C against infections should be investigated further.

Is vitamin C good for the immune system?

Vitamin C levels in white blood cells are tens of times higher than in plasma, which may indicate functional roles of the vitamin in these immune system cells. Vitamin C has been shown to affect the functions of phagocytes, production of interferon, replication of viruses, and maturation of T-lymphocytes, etc. in laboratory studies [ 1, 23, 42, 43, 44 ]. Some of the effects of vitamin C on the immune system may be non-specific and in some cases other antioxidants had similar effects.

How is vitamin C made?

Industrially, vitamin C is produced from glucose using an unusual blend of biological and organic chemistry. It is a 5-step process with one of the steps making use of a microorganism to make the chemical change.

What is the role of vitamin C in human body?

In humans, vitamin C has a variety of functions, some of which are not yet fully understood. Vitamin C plays a vital role in the production of collagen. 18. , which is the principal connective tissue protein.

How much vitamin C does a goat produce?

using glucose as the starting material – adult goats produce a massive 10–15g of vitamin C per day. Humans and other primates along with guinea pigs and fruit bats are incapable of making their own vitamin C – this crucial micronutrient. 11. now has to be supplied through the foods we eat.

Why is vitamin C important for animals?

such as those involved in the fruit ripening process. Vitamin C is also crucial for correct folding and secretion of many proteins – a function that it also has in animals. Daily requirement of vitamin C. Dr Sean Bulley along with Carolyn Cairncross explain the importance of vitamin C in the diet.

What foods have vitamin C?

Fruits and vegetables have varying amounts of vitamin C that can meet the daily requirement when consumed. Fresh raw meat and liver is rich in vitamin C but needs to be consumed raw, since prolonged cooking converts it into an inactive form.

What is the best known vitamin?

Vitamin C is the best known of all the vitamins. Although isolated in the 1930s, it was New Zealand scientists in 2007 who discovered the missing link in our understanding of how it is produced in plants. They achieved this not only with a blend of logic and imagination but also with teamwork

What is the chemical that is used to treat scurvy?

It was not until the early 1930s that the chemical known as ‘hexuronic acid’ , isolated from orange juice and cabbage juice, was acknowledged as the ingredient needed to prevent scurvy. It was renamed ascorbic acid. 6. and is known nutritionally as vitamin C.

What is vitamin C?

Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions. This section focuses on four diseases and disorders in which vitamin C might play a role: cancer (including prevention and treatment), cardiovascular disease, age-related macular degeneration (AMD) and cataracts, and the common cold.

What is the role of vitamin C in wound healing?

Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism [ 1, 2 ]. Collagen is an essential component of connective tissue, which plays a vital role in wound healing.

What did Linus Pauling suggest about vitamin C?

In the 1970s Linus Pauling suggested that vitamin C could successfully treat and/or prevent the common cold [ 79 ]. Results of subsequent controlled studies have been inconsistent, resulting in confusion and controversy, although public interest in the subject remains high [ 80, 81 ].

What is the best source of vitamin C?

Fruits and vegetables are the best sources of vitamin C (see Table 2) [ 12 ]. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet [ 8 ]. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe (see Table 2) [ 8, 12 ]. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals. The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat [ 6, 8 ]. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.

How much vitamin C is absorbed daily?

Approximately 70%–90% of vitamin C is absorbed at moderate intakes of 30–180 mg/day.

Why do smokers have lower vitamin C levels?

Studies consistently show that smokers have lower plasma and leukocyte vitamin C levels than nonsmokers, due in part to increased oxidative stress [ 8 ]. For this reason, the IOM concluded that smokers need 35 mg more vitamin C per day than nonsmokers [ 8 ]. Exposure to secondhand smoke also decreases vitamin C levels. Although the IOM was unable to establish a specific vitamin C requirement for nonsmokers who are regularly exposed to secondhand smoke, these individuals should ensure that they meet the RDA for vitamin C [ 4, 8 ].

Is vitamin C deficiency rare?

Today, vitamin C deficiency and scurvy are rare in developed countries [ 8 ]. Overt deficiency symptoms occur only if vitamin C intake falls below approximately 10 mg/day for many weeks [ 5-8, 22, 23 ]. Vitamin C deficiency is uncommon in developed countries but can still occur in people with limited food variety.

What is the function of vitamin C?

Function: Vitamin C is essential for gums, arteries, other soft tissues, and bone (collagen synthesis), for brain and nerve function (neurotransmitter and hormone synthesis), for nutrient metabolism (especially iron, protein, and fat), and for antioxidant defense (directly and by reactivating vitamin E) against free radicals ...

What are the factors that affect the vitamin C content of food?

Other factors affecting vitamin C content of food is duration and period of storage, duration of transport from farm to market and harvesting season The longer the storage and transport time , the more the loss in vitamin C.44.

What is the role of vitamin C in reducing hydroxylation?

Na+-coupled transporters help to facilitate entry of vitamin C into cells. Glial cells in the brain regenerate vitamin C from DHA. Vitamin C is needed for collagen, carnitine, catecholamine, and bile acid biosynthesis. Oxalate is a natural degradation product of vitamin C. Vitamin C uses Fe++ and Cu++ as cofactors, and it enhances intestinal Fe++ absorption. Vitamin C deficiency can result in “scurvy.” Although most mammals can synthesize vitamin C from glucose, it cannot be formed in primates, fish, flying mammals, songbirds, or the guinea pig. Vitamin C is a natural preservative added to pet food products

What is the role of vitamin C in scurvy?

Oxalate is a natural degradation product of vitamin C. Vitamin C uses Fe++ and Cu++ as cofactors, and it enhances intestinal Fe++ absorption. Vitamin C deficiency can result in “scurvy.”.

What is the first line of antioxidants in the plasma?

Vitamin C is the first line of antioxidants defense in the plasma, capable of protecting the body against superoxide, hydrogen peroxide, and hydroxyl radicals. Vitamin C does this by capturing peroxide radical from the hydrophilic phase before starting the lipid peroxidation. In this way, vitamin C and vitamin E prevent the peroxidation of the biomembranes. Besides being capable of regenerating vitamin E, vitamin C also acts as an antioxidant.

What is the role of vitamin C in oxidative damage?

Vitamin C. Vitamin C (ascorbic acid) inhibits oxidative damage, recycles other antioxidants, facilitates iron absorption, aids in the conversion of cholesterol to bile acids and is also an essential cofactor for enzymatic reactions required for the synthesis of carnitine, collagen, norepinephrine, and epinephrine.

Why is vitamin C lost in Africa?

However, due to its high sensitivity to heat and light, in addition to the long preparation methods in Africa—partly for hygienic purposes— most of the water soluble vitamins including vitamin C is lost before consumption. The most available sources of vitamin C in the African diet are in fresh fruits.

What is vitamin C?

Vitamin C (ascorbic acid) is an antioxidant. Learn how much you need, good sources, deficiency symptoms, and health effects here.

Why is vitamin C important for wound healing?

The body also needs vitamin C to make collagen, a protein required to help wounds heal. In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly ...

What vitamins are good for AMD?

In a large study among older people with AMD who were at high risk of developing advanced AMD, those who took a daily dietary supplement with 500 mg vitamin C, 80 mg zinc, 400 IU vitamin E, 15 mg beta-carotene, and 2 mg copper for about 6 years had a lower chance of developing advanced AMD.

What is the best source of vitamin C?

Fruits and vegetables are the best sources of vitamin C. You can get recommended amounts of vitamin C by eating a variety of foods including the following: Citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper and kiwifruit, which have a lot of vitamin C.

How to reduce vitamin C in food?

The vitamin C content of food may be reduced by prolonged storage and by cooking. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually eaten raw.

Is vitamin C a multivitamin?

Most multivitamins have vitamin C. Vitamin C is also available alone as a dietary supplement or in combination with other nutrients. The vitamin C in dietary supplements is usually in the form of ascorbic acid, but some supplements have other forms, such as sodium ascorbate, calcium ascorbate, other mineral ascorbates, ...

Which fruits have vitamin C?

Citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper and kiwifruit, which have a lot of vitamin C.