Vitamin C or Ascorbic Acid promotes healthy cell development and proper calcium absorption. Large amounts of vitamin C are used by the body during any kind of healing processfrom an infection, disease, injury, or surgery. It also helps to repair and maintain healthy cartilage, bones, teeth and gums and assists in the prevention of blood clotting and bruising. It is required for the synthesis of collagen, the intercellular "cement" which holds tissues together and is used to make skin, scar tissue, tendons, ligaments, and blood vessels. Furthermore it prevents scurvy, builds resistance to infection and aids in the prevention and treatment of the common cold. According to Dr. Linus Pauling, the foremost authority on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.
Vitamin C or Ascorbic acid is one of many antioxidants. Vitamin E and beta-carotene are two other well known antioxidants. Antioxidants help the body deal with unstable chemicals called free radicals. Free radicals are produced by the body when food is converted into energy and will build up in the body over time. They increase the potential for damage to the body cells (a process called oxidative stress) which is associated with the aging process and a general decline in the central nervous system and the immune system. They are also thought to contribute to the development of various health conditions such as cancer, heart disease, and inflammation conditions for example arthritis. Furthermore antioxidants can help to prevent the conversion of nitrates found in tobacco smoke, bacon, and some vegetables into cancer-causing substances.
Vitamin C RDA
The RDA or recommended daily allowance of vitamin c ranges from 15mg through to 120mg. The full list is given below.
children 1-3 yrs, RDA = 15 mg
children 4-8 yrs, RDA = 25 mg
children 9-13 yrs, RDA = 45 mg
Males 14-18 yrs, RDA = 75 mg
Males 19-70+ yrs, RDA = 90 mg
Females 14-18 yrs, RDA = 65 mg
Females 14-70+ yrs, RDA = 75 mg
Pregnancy 19-50 yrs, RDA = 85 mg
Lactation 19-50 yrs, RDA = 120 mg
For further information on nutrients RDA see our complete list for recommended dietary allowance.
Good sources of Vitamin C (Ascorbic Acid) are:
leafy green vegetables, citrus fruits, tomatoes, melons, strawberries
We have sorted our nutrition database by foods high in Vitamin C. So you can easily see how much Vitamin C is contained in different foods. You can also search through our database using the search box below or browse the Vitamin C content by food category.
Vitamin C in foods - by food category
Vitamin C and Nutrition Facts - Top 201 Foods
a banana, an apple, an egg, an orange, wine, grapes, watermelon, chicken breast, beer, strawberries, alcohol, avocado, coffee, rice, blueberries, chicken, egg whites, red wine, pizza, broccoli, salmon, sugar, carrots, almonds, shrimp, cucumber, steak, honey, a pear, popcorn, milk, pineapple, lettuce, bacon, cantaloupe, orange, a bagel, a peach, celery, oatmeal, butter, cherries, grapefruit, pasta, brown rice, tomatoes, mushrooms, potatoes, baked potato, bread, white rice, peanut butter, cheese, corn, salad, a big mac, a potato, white wine, a slice of pizza, french fries, hard boiled egg, sweet potato, nuts, orange juice, green beans, tuna, skim milk, fish, butternut squash, peanuts, hamburger, green grapes, cottage cheese, yogurt, brown sugar, olives, cheesecake, pumpkin seeds, feta cheese, meatloaf, quinoa, a mango, beef, chilis, cheerios, chips, cod, coke, granola, iceberg lettuce, mango, pecans, raisins, saltine crackers, soy milk, spinach, spirulina, turkey, turkey breast, tuna salad, walnuts, whole milk, oats, cabbage, beets, beans, garbanzo beans, mayonnaise, fried chicken, tofu, kiwi, lentils, pomegranate, kale, black beans, coconut, jello, ice cream, dates, spaghetti, kidney beans, hot dog, cheddar cheese, hummus, eggplant, white bread, lemon, zucchini, tangerine, nectarines, artichokes, plums, whole wheat bread, coconut milk, ham, cranberries, apricots, honeydew, papaya, prunes, prune juice, ricotta, halibut, sea bass, scallops, deer, cauliflower, olive oil, garlic, apple juice, cranberry juice, asparagus, barley, basil, peppers, pepper, brussel sprouts, buckwheat, cashews, cheddar, chili peppers, coriander, doughnuts, dill, fennel, figs, flaxseed, tea, onions, lamb, yams, hazelnuts, leeks, goats cheese, lima beans, millet, shiitake mushrooms, rosemary, sardines, mustard greens, navy beans, parsley, pinto beans, rye, sausages, sesame seeds, soy sauce, soybeans, summer squash, winter squash, sunflower seeds, swiss chard, thyme, tempeh, turnip greens, a shake, a cheeseburger, nachos, chocolate, a granola bar, chia seeds | 3D picture of Vitamin C (Ascorbic Acid) |
Different forms or alternative names for Vitamin C (Ascorbic Acid):
ascorbic acid
L-ascorbic acid
dehydroascorbic acid
the antiscorbutic vitamin
Importance of Vitamin C (Ascorbic Acid):
essential for healthy teeth, gums and bones
helps heal wounds, scar tissue, and fractures
prevents scurvy
builds resistance to infection
aids in the prevention and treatment of the common cold
gives strength to blood vessels
aids iron absorption
one of the major antioxidant nutrients
Deficiency of Vitamin C (Ascorbic Acid) may cause:
soft and bleeding gums
swollen or painful joints
slow-healing wounds and fractures
bruising
nosebleeds
tooth decay
loss of appetite
muscular weakness
skin hemorrhages
capillary weakness
anemia
impaired digestion