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Vitamin C zaps free radicals
By Sarah Ng
IF fibre is the housekeeper that maintains a healthy digestive system, then vitamin C is the body's scavenger - literally.
A powerful anti-oxidant, vitamin C mops up free radicals in the body to prevent them from causing damage to human cells. It is therefore believed to have cancer-preventing properties.
Free radicals are groups of atoms generated by the human body when oxygen interacts with certain molecules.
They are formed as part of the body's metabolism or from external sources such as exposure to X-rays, ozone, cigarette smoke, air pollutants and industrial chemicals.
The body is capable of producing its own anti-oxidants, which play an important role in fortifying the body's immune system.
But it is unable to generate all the anti-oxidants needed to neutralise all the free radicals.
This is where vitamin C, derived from one's diet, comes into action.
According to the World Health Organisation, vitamin C is the best known anti-oxidant among the 4,000 anti-oxidants identified.
Others include vitamins A and E, and carotenoid found in yellow, orange or red colour produce.
Besides its ability to hunt down free radicals, vitamin C, or ascorbic acid, also helps the body make collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels, and keeps the skin tight and supple.
Found in fruits and vegetables such as guava, orange, grapefruit, tomato, asparagus and leafy vegetables, vitamin C also helps the body absorb iron.
As vitamin C is water-soluble, it can be lost from food during preparation, cooking or storage, said the Health Promotion Board (HPB).
To retain vitamin C, serve fruits and vegetables raw whenever possible. Otherwise, cook them in large pieces and avoid overcooking them.
During steaming, boiling or simmering, use the minimal amount of water possible, or microwave them for the shortest time.
Fruit juices should also be stored in the fridge for no more than two to three days.
Raw cut fruits and vegetables will retain vitamin C better if they are kept in an airtight container rather than in water.
HPB recommends two daily servings of fruit and vegetables each.
