VITAMIN C

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Vitamin C (asorbic acid) helps you maintain healthy collogen in the skin, it repairs damaged tissues, it boost the "immune system" aswell as promoting healthy teeth and bones.
Vitamin C is a powerfull antioxident, a free radical fighter and it also functions as an anti-inflamatory. A mutitude of contidions may be inproved by Vitamin C such as bruises, constipation, angina, bronchitis, infertility, joint pain, sprains, sunburn, sore throat, rashes and urinary stract infection. Vitamin C helps the body to absorb iron and is useful in treating iron deficiency and anemia. Vitamin C is in most fruit and vegetables ie. Citris fruits, papayas, mangoes, kiwis, kale, yellow bell peppers, tomatoes strawberries and cantaloupe.

VitaminC is water-soluble, so if you boil vegetables it loses the vitamins but if you boil it in a soup you will get the vitamin C in the broth.
You lose the vitamins if you soak fruit and veg in water.
The fresher the fruit or vegetable, the less cooked, the more vitamin C you will get.