Vitamin C, Ascorbic Acid
Vitamin C, Ascorbic acid helps protect against cell damage
- Water soluble vitamin; body can't store
- Deficiency most likely in people who smoke
- Fruits and veggies best source
Health Benefits:
- boosts immune system
- reduces risk of chronic disease
- helps produce collagen, enhances wound healing
- antioxidant; removes unwanted substances from body
Low intake of Vitamin C, Ascorbic Acid
Symptoms of low Vitamin C, Ascorbic Acid intake
- Bleeding gums, Tooth loss
- Bruising easily
- Dry damaged skin
- Fingernails, red spots, lines
- Iron deficient anemia
- Rough bumpy skin
Causes of low Vitamin C, Ascorbic Acid intake
- Alcohol
- Anorexia
- Dialysis
- Poor diet
- Mental illness (severe)
- Smoking
Excess intake of Vitamin C, Ascorbic Acid
Symptoms of excess intake of Vitamin C, Ascorbic Acid
- Abdominal cramps
- Diarrhea
- Headache
- Heartburn
- Insomnia
- Nausea, Vomiting
At risk for excess Vitamin C, Ascorbic Acid
- Supplements
- Hemochromatosis (store excessive iron)
Vitamin C, Ascorbic Acid Content in Foods
Foods High in Vitamin C, Ascorbic Acid
| Food | Serving Size | C, Ascorbic acid |
|---|---|---|
| Guavas, raw | 1 cup | 376.7 mg |
| Peaches, frozen | 1 cup | 235.5 mg |
| Red peppers, sweet, chopped, raw | 1 cup | 190 mg |
| Apple juice, frozen concentrate | 6 oz | 187.6 mg |
| Tomato juice, canned | 1 cup | 170 mg |
| Kiwi, sliced | 1 cup | 167 mg |
| Chili peppers, hot, green | 1 pepper | 109 mg |
| Citrus green tea | 1 cup | 104 mg |
| Banana pepper | 1 cup | 102 mg |
| Strawberries, fresh, sliced | 1 cup | 98 mg |
| Broccoli | 1 cup | 81 mg |
| Pineapple, chunks | 1 cup | 79 mg |
| Orange | 1 medium | 70 mg |
| Kiwi fruit | 1 medium | 64 mg |
| Mango | 1 cup | 60 mg |
| Vitamin fortified water | 1 cup | 60 mg |
| Milk and soy chocolate drink | 1 cup | 60 mg |
| Peas | 1 cup | 58 mg |
| Brussels sprouts, cooked | 1 cup | 48 mg |
| Grapefruit | 1 medium | 39 mg |
| Broccoli, raw | 1 cup | 39 mg |
| Snow peas | 1 cup | 38 mg |
| Orange juice | 1 cup | 37.4 mg |
| Clementines | 1 fruit | 36.1 mg |
| Tomato juice | 1 cup | 33 mg |
| Raspberries | 1 cup | 32.2 mg |
| Bok Choy, shredded | 1 cup | 31.5 mg |
| Blackberries | 1 cup | 30.2 mg |
| Cherries, acerola | 1 cup | 0 mg |
Foods Low in Vitamin C, Ascorbic Acid
| Food | Serving Size | C, Ascorbic acid |
|---|---|---|
| Tofu, firm | 1 cup | 0.5 mg |
| Milk, low fat, 2% | 1 cup | 0.5 mg |
| Black walnuts, dried | 1 oz | 0.5 mg |
| Dill pickle, small | 1 spear | 0.8 mg |
| Vegetable broth | 1 cup | 0.9 mg |
| Golden seedless raisins | 1 oz | 0.9 mg |
| Peanuts, oil roasted | 1 cup | 1.2 mg |
| Puddings, chocolate, dry mixed, instant | 1 cup | 1.3 mg |
| Granola, homemade | 1 cup | 1.5 mg |
| Pistachio, nuts | 1 oz | 1.6 mg |
| Navy beans, canned | 1 cup | 1.8 mg |
| Yogurt, nonfat | 1 cup | 2.2 mg |
| Baby carrots | 1 cup | 2.6 mg |
| Baked beans | 1 cup | 2.8 mg |
| Cucumber | 1 cup | 2.9 mg |
| Trout, cooked | 1 fillet | 2.9 mg |
| Lentils, cooked | 1 cup | 3 mg |
| Grapes | 1 cup | 3.7 mg |
| Atlantic salmon, farmed | 6 oz | 6.3 mg |
| Spinach, cooked | 1 cup | 9 mg |
| Blueberries | 1 cup | 14.4 mg |
| Potato, baked | 1 medium | 17 mg |
| Avocado | 1 avocado | 20 mg |
| Cherry tomatoes | 1 cup | 20.4 mg |
| Zucchini, chopped | 1 cup | 22.2 mg |
| Green tea, diet | 1 cup | 25.6 mg |
| Cauliflower, raw | 1 cup | 26 mg |
| Kale, raw | 1 oz | 26.5 mg |
| Potato chips, lightly salted | 1 cup | 27.3 mg |
| Cantaloupe | 1 cup | 29 mg |
References
What You Should Know About Water-Soluble Vitamins. (2023). Cleveland Clinic. https://health.clevelandclinic.org/water-soluble-vitamins/
Harvard T.H. Chan School of Public Health, H. T. H. C. S. (2021). Antioxidants. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/antioxidants/
Foods Highest in Vitamin C. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/vitamin-c/all/highest/household/common+sr+fndds+branded/no
Vitamin C. (2021). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Vitamin C, total ascorbic acid (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 14, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1162
Nutrients: Vitamin C, total ascorbic acid (mg) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminC-Content.pdf
Nutrients: Vitamin C, total ascorbic acid (mg) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminC-Food.pdf
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