In her article The Benefits of Vitamin C, Dr.
Kathleen M.
Zelman, MPH, RD, LD says that Vitamin C is one of the safest and most effective nutrients.
It may not be the cure for the common cold (though it's thought to help prevent more serious complications).
But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
The best thing about vitamin C is that it is readily available in natural sources - vegetables and fruits.
However, not many people know that it easily breaks down in foods.
There are a few tricks to preserve vitamin C while cooking in order to take a full advantage of it.
15 best ways to preserve vitamin C in foods

• Ripe, bright fruits that are naturally grown under the sun have more vitamin C in them than the ones grown in greenhouses.
  So buy produce wisely.
  
• Try not to expose vegetables and fruits to direct sunlight.
  
• Cut and peel vegetables and fruits only with a stainless steel knife.
  
• Use peeled fruits or vegetables immediately.
  
• Boil whole vegetables or cut them in big chunks.
  
• Never leave vegetables or fruits in water after washing them.
  Instead, wipe them off with a paper towel.
  
• When cooking, put vegetables in boiling water, not cold one.
  
• While cooking, stir vegetables only with a wooden spoon or a ladle as a metal one destroys vitamin C.
  Metals serve as a catalyst that helps to break down vitamin C in food.
  
• When cooking, make sure that vegetables are fully covered with water.
  Don't let them contact with the air as oxygen destroys vitamin C.
  
• When stewing vegetables, always cover a pot with a lid.
  Steam forces oxygen out, and vitamin C gets oxidized (destroyed) much less then.
  
• When stewing or boiling vegetables, make sure that the gap between water surface and the lid is minimal.
  The less oxygen is in the pot, the more vitamin C is preserved.
  
• When frying vegetables, make sure that each and every slice of them is covered with a thin layer of fat.
  That preserves loss of vitamin C as it cannot get in direct contact with oxygen.
  Just add sufficient amount of fat and stir vegetables thoroughly.
  
• The more time vegetables are reheated, the more vitamin C is lost.
  Serve them within an hour from the moment they are cooked.
  
• Salt preserves vitamin C in food.
  That is why cook vegetables in salty water.
  When cutting vegetables for a fresh salad, salt them immediately.
  
• Keep a lid on a pot with cooked vegetables.
  

These simple tips will help you to get more vitamin C from foods and stay active and healthy for long years ahead!