Nutrient Information: Vitamin C, total ascorbic acid

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 - All Food Categories - Dairy and Egg Products Vegetables and Vegetable Products Fruits and Fruit Juices Cereal Grains and Pasta Nut and Seed Products Legumes and Legume Products Spices and Herbs Beverages Poultry Products Beef Products Pork Products Finfish and Shellfish Products Sausages and Luncheon Meats Fats and Oils Baked Products Sweets Snacks Soups, Sauces, and Gravies Fast Foods Restaurant Foods Additional Top Food Sources
	Food Description	Nutrient Amount1	Daily Value%2
	Peppers, sweet, yellow, raw Category: Vegetables and Vegetable Products Similar foods: yellow pepper	183.5 mg	244.67%
	Peppers, sweet, green, sauteed Category: Vegetables and Vegetable Products Similar foods: green pepper	177 mg	236.00%
	Kiwifruit, ZESPRI SunGold, raw Category: Fruits and Fruit Juices Similar foods: raw kiwifruit	161.3 mg	215.07%
	Mustard spinach, (tendergreen), raw Category: Vegetables and Vegetable Products Similar foods: mustard spinach	130 mg	173.33%
	Kale, raw Category: Vegetables and Vegetable Products Similar foods: kale	93.4 mg	124.53%
	Oranges, raw, navels Category: Fruits and Fruit Juices Similar foods: orange	59.1 mg	78.80%

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

	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
	Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	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.