Vitamin C
Vitamin C (ascorbic acid) is a water-soluble antioxidant essential for collagen synthesis, immune defense, and iron absorption. The adult RDA is 90 mg for men and 75 mg for women, with an upper limit of 2,000 mg. Severe deficiency causes scurvy.
- Unit
- mg
- RDA (adult)
- 90 mg
- Upper limit
- 2000 mg
- Functions
- Collagen synthesis for skin, blood vessels, and connective tissue, Antioxidant protection against free radicals, Enhancing absorption of non-heme iron, Supporting immune function
- Food sources
- Citrus fruit, Bell peppers, Strawberries, Broccoli, Kiwi, Tomatoes
- Deficiency
- Scurvy: bleeding gums, poor wound healing, bruising, fatigue, and joint pain.
- Excess
- High doses can cause diarrhea, nausea, and increase the risk of kidney stones.
Richest foods
| Bell Pepper, Red, Raw | Vegetable | 127.7 mg |
| Orange Juice, Raw | Beverage | 124 mg |
| Kale, Raw | Vegetable | 120 mg |
| Kiwifruit, Green, Raw | Fruit | 92.7 mg |
| Broccoli, Raw | Vegetable | 89.2 mg |
| Bell Pepper, Green, Raw | Vegetable | 80.4 mg |
| Broccoli, Cooked | Vegetable | 64.9 mg |
| Strawberry, Raw | Fruit | 58.8 mg |
| Orange, Raw | Fruit | 53.2 mg |
| Pineapple, Raw | Fruit | 47.8 mg |
| Kale, Cooked | Vegetable | 41 mg |
| Mango, Raw | Fruit | 36.4 mg |
Amount per food's listed serving.