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The c vitamin is also an antioxidant for the body and helps other vitamins and minerals to be absorbed better. Folic acid and iron, for example, need the c vitamin to maximise their usefulness. The more c vitamin that the body has, the better its defence against colds and other common ailments and the c vitamin may not prevent a person catching a virus but it does help speed up the recovery process. There is c vitamin in almost every fruit and vegetable but some have far higher c vitamin content than others. Cranberries and melons have high c vitamin content. In fact, tropical fruits have the highest c vitamin amounts of all fruit. Hot peppers are amongst the richest sources of the c vitamin when it comes to vegetables. The hotter the pepper, the higher its c vitamin content is. Unfortunately, the c vitamin is water soluble so many vegetables lose their effectiveness as a c vitamin provider if they are boiled for a long time. Steaming or quick stir frying vegetables ensures that more of their c vitamin content is retained. The recommended daily amount of the c vitamin is easily obtained from eating five portions of fruit and vegetables a day if they are consumed raw or cooked quickly.

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