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Vitamin C, also known as ascorbic acid, is a water-soluble vitamin which performs a variety of important functions within the body. The human body does not make this vital nutrient; it must be consumed in sufficient amounts daily from foods in the diet. Unused ascorbic acid is excreted from the body in urine.

Foods High in Vitamin C

Vitamin C is found in many fruits and vegetables. Foods high in this vitamin include red and green peppers, citrus fruits such as oranges and grapefruit, kiwifruit, broccoli, strawberries, Brussels sprouts, tomatoes, cantaloupe, cabbage, cauliflower and potatoes. Both fresh and canned fruits and vegetables count as good sources, along with supplements and fortified foods such as breakfast cereals.

It is possible to get at least 200 mg of ascorbic acid by eating five servings of fruits and vegetables each day. The average daily amount needed by males and females aged 19 years and over is 90 mg and 75 mg respectively. Smokers and pregnant or breastfeeding women need higher amounts.

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