Vitamin C is water-soluble and not stored in the body, so daily intake is important to avoid deficiency. Fruits and vegetables provide natural vitamin C, and oranges are among the foods that are high in vitamin C, according to Verywell Health .
Suzanne Fisher, a nutritionist working in the US, said that eating fresh oranges helps maintain almost intact vitamin C levels because vitamin C can decrease when exposed to light or cooked for a long time.
The daily requirement of vitamin C is 75 mg for adult women, 90 mg for adult men, 85 mg for pregnant women and 120 mg for lactating women.
People who smoke or are regularly exposed to secondhand smoke are at risk of vitamin C deficiency. Experts recommend that this group should supplement 35 mg more vitamin C per day than non-smokers.
Fruits and vegetables provide natural vitamin C and oranges are among the foods high in vitamin C.
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The right time to eat oranges during the day
The timing of eating oranges does not determine the effectiveness of vitamin C absorption. The most important factor is eating oranges regularly as part of a varied and balanced diet.
Oranges provide effective vitamin C when used regularly, especially during periods of weakness or when the immune system needs to be boosted.
There is no evidence that eating oranges on an empty stomach increases vitamin C absorption. People with sensitive stomachs may experience discomfort when eating oranges on an empty stomach due to the natural acidity in the fruit.
People with gastroesophageal reflux often react to citrus fruits because they can cause a burning sensation. People with reflux should avoid eating oranges right before lying down or after a heavy meal.
Vitamin C is found in many foods such as red and green bell peppers, kiwi, broccoli, and strawberries. A diverse combination of these fruits and vegetables provides better benefits for overall health.
How to preserve and use oranges to retain more nutrients
Vitamin C is easily degraded when exposed to strong light or over long periods of storage. Consumers should store oranges in a cool, dry place away from direct sunlight to maintain stable vitamin C content.
Fresh oranges always provide better vitamin C content than oranges that have been stored for a long time or have been heat-processed.
Cooking foods rich in vitamin C destroys the vitamin. Eating fresh oranges is the best way to retain all the nutritional value.
Whole oranges contain a more stable amount of vitamin C than orange juice that has been refrigerated. It is healthier to consume oranges as soon as possible after cutting.
The role of vitamin C in iron absorption
Vitamin C aids in the absorption of iron, especially non-heme iron found in beans, green vegetables, and nuts.
Iron plays an important role in the production of red blood cells and maintaining a healthy immune system. Eating oranges right after an iron-rich meal helps the body use this mineral effectively.
Source: https://thanhnien.vn/bao-quan-cam-the-nao-de-khong-mat-vitamin-c-185251125234435197.htm
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