Vitamin C, also known as ascorbic acid and L-ascorbic acid, is a vitamin found in food and used as a dietary supplement. The disease scurvy is prevented and treated with vitamin C-containing foods or dietary supplements.Vitamin C (also known as ascorbic acid) is abundant in vegetables and fruits. A water-soluble vitamin and powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin.Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease total and LDL (“bad”) cholesterol and triglycerides. Research indicates that vitamin C may help protect against a variety of cancers by combating free radicals, and helping neutralize the effects of nitrites (preservatives found in some packaged foods that may raise the risk of certain forms of cancer). Supplemental vitamin C may also lessen the duration and symptoms of a common cold, help delay or prevent cataracts, and support healthy immune function.
Deficiency symptoms include fatigue, muscle weakness, joint and muscle aches, bleeding gums, and leg rashes. Prolonged deficiency can cause scurvy, a rare but potentially severe illness.
According to the National Institutes of Health (NIH), the recommended vitamin C daily allowance (RDA) is:
Men, 90 mg per day
Women, 75 mg per day
Pregnant women, 85 mg per day
Breastfeeding women, 120 mg per day.
Infants 0-6 months old, 40 mg per day
Infants 7-12 months old, 50 mg per day.
Toddlers 1-3 years old, 15 mg per day
Children 4-8 years old, 25 mg per day
children 9-13 years old, 45 mg per day
Male teens 14-18 years old, 75 mg per day
Female teens 14-18 years old, 65 mg per day
Sources of Vitamin C
Vitamin C is easy to get through foods, as many fruits and vegetables contain vitamin C. Good sources include: apples, asparagus, berries, broccoli, cabbage, melon (cantaloupe, honeydew, watermelon), cauliflower, citrus fruits (lemons, limes, oranges), kiwi, fortified foods (breads, grains, cereal), dark leafy greens (kale, spinach), peppers (especially red bell peppers, which have among the highest per-serving vitamin C content), potatoes, and tomatoes.
100g of the following foods showing the amount of vitamin C from the top 24 vegan sources
Dried Coriander - 566.7mg (630% DV)
Hot Green Chili Peppers - 242.5mg (269% DV)
Guavas - 228.3mg (254% DV)
Dried Jujube - 217.6mg (242% DV)
Sweet Yellow Peppers - 183.5mg (204% DV)
Dried Litchis - 183mg (203% DV)
European Black Currants - 181mg (201% DV)
Cooked Red Bell Peppers - 171mg (190% DV)
Thyme (Fresh) - 160.1mg (178% DV)
Red Chili Peppers - 143.7mg (160% DV)
Parsley - 133mg (148% DV)
Mustard Spinach - 130mg (144% DV)
Scotch Kale - 130mg (144% DV)
Sweet Red Bell Peppers - 127.7mg (142% DV)
Dried Parsley - 125mg (139% DV)
Kale - 120mg (133% DV)
Jalapeno Peppers - 118.6mg (132% DV)
Vinespinach - 102mg (113% DV)
Hungarian Peppers - 92.9mg (103% DV)
Kiwifruit - 92.7mg (103% DV)
Broccoli - 89.2mg (99% DV)
Green Cauliflower - 88.1mg (98% DV)
Dill - 85mg (94% DV)
Brussels Sprouts (Raw) - 85mg (94% DV)