Food Sources of Vitamin C

Vitamin Ci also known as Ascorbic Acid. It is a water-soluble vitamin which means it is easily absorbed by the body and the remaining or extra amount of vitamin is secreted through urine. So, it is necessary to include this vitamin in your daily diet. It is an essential anti-oxidant and is necessary for the production of collagen, connective tissue found in skin, bone, ligaments and blood vessels. It performs a variety of metabolic functions, such as:

  • Maintaining and repairing body tissues.
  • Strengthening blood vessels
  • Assisting absorption of calcium, essential for healthy bones and teeth
  • Helping the body resist infections
  • Controlling cholesterol levels of blood
  • Aiding the absorption of iron from food, thus preventing anemia.
  • Protecting cells from free radicals that can damage cell membrane and DNA.

Vitamin C is found in a wide variety of sources such as oranges, cauliflower, cabbage, green peppers, cantaloupe, strawberries, kiwifruit, mango, broccoli, tomatoes, Brussels sprouts, watermelon, papaya, raspberries, blueberries, cranberries, grapefruit, and citrus juices or juices fortified with vitamin C. Raw and cooked leafy greens (such as turnip greens and spinach), bell peppers, parsley, lemon juice, mustard greens, papaya, kale, romaine lettuce, oranges, cantaloupe, summer squash, pineapple, chard, collard greens, green beans, fennel, asparagus, watermelon, red and green peppers, potatoes, canned and fresh tomatoes, winter squash, and pineapple are also rich sources of vitamin C.

Here the fortified means vitamin or mineral has been added to the food. Some cereals and other foods and beverages are fortified with vitamin C.

The content of vitamin C is lost in food sources whenever the food is overcooked, stored for a long time, exposed to heat or light. Be careful while cooking food items in order to get the enough vitamin C. Or the best method of getting vitamin C is eating or uncooked raw vegetables and fruits.

The Recommended Dietary Allowance (RDA) for adult men is 90 mg per day and for adult women is 75 mg per day.