Vitamin C – Ascorbic Acid Facts

Ascorbic Acid Facts

Ascorbic acid, also known as vitamin C, is a water-soluble vitamin. Humans do not have the ability to make their own vitamin C and we need to obtain this crucial vitamin through our diets.

Vitamin C is required for the synthesis of collagen, an important structural component of blood vessels, tendons, ligaments, and bone. Vitamin C is also critical to brain function and is known to affect our moods. In addition, vitamin C is required in the process of producing energy in our bodies.

Vitamin C is a highly effective antioxidant. Even in small amounts vitamin C can protect indispensable molecules in the body from damage by free radicals, which bombard us daily from internal and external sources such as pollution and cigarette smoke.

Foods High in Ascorbic Acid

When thinking of vitamin C, an orange or other citrus fruits are usually the first things to pop into our heads. That’s great, but a medium-sized orange only contains 69.7 mg of ascorbic acid, and there are a lot of fruits and vegetables that contain more. Here’s a brief list:

  • Guavas (228.3 mg)
  • Red bell peppers (190 mg)
  • Yellow bell peppers (183.5 mg)
  • Kiwi (137.2 mg)
  • Broccoli (132 mg)
  • Cauliflower (127.7 mg)
  • Mango (122.3 mg)
  • Green bell peppers (120 mg)
  • Chili peppers (107.8 mg)
  • Papaya (88.3 mg)
  • Strawberries (84.7 mg)
  • Kale (80.4 mg)
  • Pineapple (78.9 mg)
  • Brussels sprouts (74.8 mg)
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