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.

1. 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.
2. Vitamin C is also involved in protein metabolism
3. Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E)
4. Vitamin C plays an important role in immune function
5. 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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