Vitamin C is also called L – Ascorbic Acid or simply Ascorbate, it has a biological role as a reducing agent in hydroxylation reactions in the body. Because of its widespread use as a dietary supplement, vitamin C may be more familiar to the general public than any other nutrient. Vitamin C is one of the safest and most effective nutrients. It is needed by the body to form collagen in bones, cartilage, muscle, and blood. Approximately 70%–90% of vitamin C is absorbed at moderate intakes of 30–180 mg/day. However, at doses above 1 g/day, absorption falls to less than 50% and absorbed, unmetabolized ascorbic acid is excreted in the urine
Health Benefits of Vitamin C.
- Vitamin C is involved in the biosynthesis of collagen, L-carnitine, and certain neurotransmitters. Collagen is an essential component of connective tissue, which plays a vital role in wound healing.
- Vitamin C is also involved in protein metabolism
- Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E)
- Vitamin C plays an important role in immune function
- Improves the absorption of nonheme iron, the form of iron present in plant based foods.
Recommended Dietary Allowances for Vitamin C
| Age |
Male |
Female |
Pregnancy |
Lactation | |||
| 0–6 months |
40 mg* |
40 mg* |
|||||
| 7–12 months |
50 mg* |
50 mg* |
|||||
| 1–3 years |
15 mg |
15 mg |
|||||
| 4–8 years |
25 mg |
25 mg |
|||||
| 9–13 years |
45 mg |
45 mg |
|||||
| 14–18 years |
75 mg |
65 mg |
80 mg |
115 mg |
|||
| 19+ years |
90 mg |
75 mg |
85 mg |
120 mg |
|||
Best Sources of Vitamin C
Fruits and vegetables are the best sources of vitamin C. Good food sources of Vitamin C include red and green peppers, oranges, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. The Daily Value (DV) for vitamin C is 60 mg for adults and children aged 4 and older.
Selected Food Sources of Vitamin C
| Food | Milligrams (mg) per serving | Percent (%) DV* |
| Red pepper, sweet, raw, ½ cup |
95 |
158 |
| Orange juice, ¾ cup |
93 |
155 |
| Orange, 1 medium |
70 |
117 |
| Grapefruit juice, ¾ cup |
70 |
117 |
| Kiwifruit, 1 medium |
64 |
107 |
| Green pepper, sweet, raw, ½ cup |
60 |
100 |
| Broccoli, cooked, ½ cup |
51 |
85 |
| Strawberries, fresh, sliced, ½ cup |
49 |
82 |
| Brussels sprouts, cooked, ½ cup |
48 |
80 |
| Grapefruit, ½ medium |
39 |
65 |
| Broccoli, raw, ½ cup |
39 |
65 |
| Tomato juice, ¾ cup |
33 |
55 |
| Cantaloupe, ½ cup |
29 |
48 |
| Cabbage, cooked, ½ cup |
28 |
47 |
| Cauliflower, raw, ½ cup |
26 |
43 |
*DV = Daily Value. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.
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