Nutrient Information: Vitamin C, total ascorbic acid

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Nutrient Key Information 
Nutrient Name: Vitamin C, total ascorbic acid
Nutrient Category: Vitamins and Other Components
Unit Name: mg
Nutrient Summary: Vitamin C acts as an antioxidant which helps to protect cells from the damage caused by free radicals.


Sample Foods High in:
Vitamin C, total ascorbic acid  ( Additional Top Food Sources )
Food Description Nutrient Amount1 Daily Value%2
Peppers, sweet, yellow, raw
Category: Vegetables and Vegetable Products
183.5 mg 244.67%
Peppers, sweet, green, sauteed
Category: Vegetables and Vegetable Products
177 mg 236.00%
Kiwifruit, ZESPRI SunGold, raw
Category: Fruits and Fruit Juices
161.3 mg 215.07%
Mustard spinach, (tendergreen), raw
Category: Vegetables and Vegetable Products
130 mg 173.33%
Kale, raw
Category: Vegetables and Vegetable Products
93.4 mg 124.53%
Oranges, raw, navels
Category: Fruits and Fruit Juices
59.1 mg 78.80%
1 Nutrient amount is in 100 gram food
2 Use Female 31-50 years old as Daily Value reference


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Nutrient Detail Information
Nutrient Summary Vitamin C acts as an antioxidant which helps to protect cells from the damage caused by free radicals.
Nutrient Function Vitamin C's primary function is antioxidant: it helps to protect cells from the damage caused by free radicals. Free radicals are molecules formed when your body converts the food you eat into energy, or got from cigarette smoke, air pollution, and ultraviolet light from the sun.

Other functions include:
• Required to form collagen which is an essential component of connective tissue.
• Help wound healing.
• Help iron absorption, transport, and storage.
• Help the production of white blood cells which enhance your body immune function to fight against infection.
• Help regulating body’s inflammatory response.

Some research found:
• High intakes of vitamin C from fruits and vegetables (not from vitamin C supplements) might lower the risks of getting certain types of cancer, such as lung, breast, and colon cancer.

Vitamin C is a water-soluble vitamin. It moves directly into the blood, it is not well stored in the body, so we need to intake Vitamin C daily.
Food Sources
Top Food Sources
Fruits: such as kiwi fruits, citrus fruits, strawberries, cantaloupe, etc.
Vegetables: such as broccoli, brussels sprouts, peppers (yellow, red, and green sweet peppers), cauliflower, tomatoes, etc.
Juices: such as oranges, grapefruit, and tomato juice

Notes:
• Your body does not produce Vitamin C, so you need to get it from foods or supplements.
Deficiency Health Effects Most people get enough vitamin C from a healthy diet including fruits and vegetables.
Severe vitamin C deficiency may lead to a disease called scurvy. It can cause fatigue, aching limbs, inflamed and bleeding gums, impaired wound healing, skin hemorrhages, and even anemia. Scurvy is relatively rare in the United States.
Effects if Above Upper Limit Large does of Vitamin C (> 3,000 mg/day) may cause diarrhea, nausea, and other gastrointestinal disturbances. Long-term use of oral vitamin C supplements (> 2,000 mg/day) increases the risk of significant side effects.

Other concerns:
• Vitamin C dietary supplements might reduce the effect of cancer treatments, such as chemotherapy and radiation therapy.
• Excess vitamin C may reduce copper absorption.
External References Learn more at:
• The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes
• NIH (National Institutes of Health) articles: Vitamin C (general reader version) and Vitamin C (health professional version)
• Mayo Clinic article: Vitamin C



Daily Value Age Group Recommended Daily Values Daily Value Upper Limits
Toddler 1 to 3 years old: 15 mg 400 mg
Child 4 to 8 years old: 25 mg 650 mg
Male 9 to 13 years old: 45 mg 1,200 mg
Male 14 to 18 years old: 75 mg 1,800 mg
Male 19 to 30 years old: 90 mg 2,000 mg
Male 31 to 50 years old: 90 mg 2,000 mg
Male 51 to 70 years old: 90 mg 2,000 mg
Male Senior 71 or older: 90 mg 2,000 mg
Female 9 to 13 years old: 45 mg 1,200 mg
Female 14 to 18 years old: 65 mg 1,800 mg
Female 19 to 30 years old: 75 mg 2,000 mg
Female 31 to 50 years old: 75 mg 2,000 mg
Female 51 to 70 years old: 75 mg 2,000 mg
Female Senior 71 or older: 75 mg 2,000 mg
Female Pregnancy (>18): 85 mg 2,000 mg
Female Lactation (>18): 120 mg 2,000 mg
FDA (Based on 2000 calorie daily diet): 90 mg


Dietary Reference Intakes The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
US FDA Nutrition Education Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
National Institutes of Health Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.


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