Our bodies cannot make Vitamin C; therefore, we must get this essential nutrient through the food we eat. Vitamin C, or ascorbic acid, is a form of antioxidant which helps certain enzyme systems in the body to make collagen – the protein that gives skin and gums their structure 384. We all know citrus fruits and juices such as orange, lemon, lime or mandarin are rich sources of vitamin C.
Because vitamin C is water soluble it can dissolve in cooking water and be lost once the water is thrown away.
Vitamin C helps stabilise the B vitamin folate and Vitamin C also helps stop fruits and vegetables from browning 385.

Adding extra vitamin C in the form of lemon or lime juice to the surface of cut avocado for instance, then removing the air around it by covering in cling wrap and refrigerating will help stop the avocado from turning brown. Now is the time of year when Shepard avocados take over from Hass avocados as the main variety available in your local store.
Avocados are a great source of potassium, vitamin K, vitamin B6, vitamin C and vitamin E and make for a super creamy shake.
The richest known food source of vitamin C is actually an Australian native bush food called the green plum with over 3000mg per 100g. Vitamin E is another antioxidant, and vitamin C helps vitamin E return to its normal state once Vitamin E has protected the body against free radicals that can damage tissues.


However, vitamin C can be found in a variety of other foods, including vegetables such as tomato, capsicum, broccoli and potato. Vitamin C will react with the oxygen first and when it runs out, the food will start to turn brown.

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