Fruits With Ascorbic Acid is also called vitamin C. Fruits with high content of ascorbic acid are oranges and tangerines, lemons and grape fruit, pineapples and cranberries. There are some fruits that are rich in ascorbic acid. But why is this important? Ascorbic acid is a kind of vitamin C that mainly exists in citrus fruits, berries, and herbs. Basically all these kinds of fruits are also rich in other kinds of vitamins, like Vitamin A. Here, you’ll find a list of best ascorbic acid foods for your diet.
What Is a Good Source for Ascorbic Acid?
Ascorbic acid, better known as vitamin C, is a multifunctional nutrient. It protects your body from chemical damage, promotes healthy immune system function and supports production of collagen and brain-signaling chemicals called neurotransmitters. While humans do not possess the cellular machinery to manufacture ascorbic acid, plants do. Fruits and vegetables are the leading sources of this micronutrient.
When thinking of good sources of vitamin C, citrus fruits typically come to mind, and rightfully so. These fruits are rich sources of ascorbic acid, often providing more than a full day’s recommended dietary allowance in a single serving. The RDA for vitamin C is 75 milligrams daily for women and 90 milligrams for men. It may surprise you to learn that tangelos contain the highest concentration of ascorbic acid of all the citrus fruits, providing 130 milligrams in a cup of fresh sections. Raw oranges come in second place with 96 milligrams per cup. Fresh grapefruit sections contain 79 milligrams of ascorbic acid per cup, and tangerine sections contain 52 milligrams. Citrus fruits store well and are easy to incorporate into your diet. Pack them in your lunch for work, eat them as snacks or add them to salads and main dishes for a sweet twist.
If you don’t like citrus fruits or are looking for some variety in your diet, tropical fruit also provides high concentrations of ascorbic acid. A 1-cup serving of fresh kiwi fruit contains 164 milligrams of ascorbic acid, and raw papaya contains 86 milligrams. Raw mango and pineapple contain approximately 55 to 60 milligrams of vitamin C per cup. A fresh tropical fruit salad makes a refreshing, healthy dessert or snack. These fruits also work well in stir-fries and salsas.
Peppers impart crispiness and a spicy zip to recipes while boosting the ascorbic acid content of the dishes. A cup of raw, sweet red peppers contains an impressive 283 milligrams of ascorbic acid; sweet green peppers contain 120 milligrams per cup. Jalapeno, poblano and banana peppers contain approximately 25 to 60 milligrams of ascorbic acid per pepper.
Cruciferous vegetables are nutrient-packed dynamos, with ascorbic acid among the many vitamins and minerals these foods provide. A cup of boiled broccoli or Brussels sprouts provides you with roughly 100 milligrams of ascorbic acid, more than a full day’s allowance. Steamed cauliflower and kale provide approximately 55 milligrams per cup and cabbage contains 30 milligrams. These vegetables offer slightly less ascorbic acid per cup when eaten raw, because fresh vegetables are bulkier than their cooked counterparts.
Green leafy vegetables are another good option to bolster your ascorbic acid intake. A cup of boiled collard, turnip, beet or mustard greens provides 35 to 45 milligrams of ascorbic acid. Cooked spinach contains 18 to 31 milligrams per cup. Green leafy vegetables are also tasty eaten raw; just be sure to wash them well to rinse away any soil contamination that may be present.
10 Foods That Are High in Vitamin C
Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.
It functions as a powerful antioxidant in the body and plays important roles in immune function, neurotransmitter production, collagen synthesis, and more. Getting enough vitamin C in your diet may help reduce the risk of common health conditions like heart disease
Additionally, Vitamin C is vital for collagen synthesis, connective tissue, bones, teeth, and your small blood vessels
The current daily value (DV) for vitamin C is 90 mg for men and 75mg for women.
Deficiency symptoms include higher susceptibility to infections, bleeding gums, frequent bruising and infections, poor wound healing, anemia, and scurvy
For the purposes of this article, we have used the DV of 90mg for calculating the %DV for the list of foods below.
Vitamin C is a potent antioxidant, as well as having positive effects on skin health and immune function. Learn about some of the best foods that are high in vitamin C.
The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges.
It has the highest known concentration of vitamin C, containing up to 2,907 mg per 100 grams. Just one plum (approximately 15 grams) packs 436 mg of vitamin C, which is 484% of the DV
It’s also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health
Kakadu plums contain up to 2,907 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 484% of the DV.
Just one-half cup (49 grams) of red acerola cherries (Malpighia emarginata) delivers 825 mg of vitamin C, or 916% of the DV
Cherries are a rich source of polyphenols, or micronutrients found in plants. They’re also rich in Vitamin C, giving them antioxidant and anti-inflammatory properties
Just one-half cup of acerola cherries delivers 916% of the recommended DV for vitamin C. The fruit may also reduce oxidative stress, inflammation, and exercise-induced muscle soreness.
The rose hip is a small, sweet, tangy fruit from the rose plant. It’s loaded with vitamin C.
Just 100 grams of rose hips provide 426 mg of vitamin C, or 473% of the DV
Vitamin C is needed for collagen synthesis, which supports skin integrity as you age.
Rose hips provide 426 mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 132% of the DV and encourage healthier-looking skin.
One green chili pepper contains 109 mg of vitamin C, or 121% of the DV. In comparison, one red chili pepper delivers 65 mg, or 72% of the DV
Moreover, there’s also evidence that hot red chili pepper consumption may decrease mortality
However, more research is required to fully understand the health benefits of chili peppers.
Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.
This pink-fleshed tropical fruit is native to Mexico and South America.
A single guava contains 125 mg of vitamin C, or 138% of the DV. It’s particularly rich in the antioxidant lycopene
A 6-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels
Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 138% of the DV for this vitamin.
The vitamin C content of sweet or bell peppers increases as they mature.
One large yellow pepper provides 342 mg of vitamin C, or 380% of the DV, which is over twice the amount found in green peppers.
Consuming enough vitamin C is important for your eye health and may help protect against cataract progression.
A study in over 300 women found that those with higher vitamin C intakes had a 33% lower risk of cataract progression, compared with those with the lowest intake
Yellow peppers contain the highest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One sweet yellow pepper delivers 380% of the recommended DV.
One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 102 mg of vitamin C, or 113% of the DV
Antioxidant flavonoids known as anthocyanins give them their rich, dark color.
Studies have shown that diets high in antioxidants like vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and neurodegenerative diseases
Blackcurrants contain 181 mg of vitamin C per 100 grams. One-half cup of blackcurrants packs 113% of the DV for vitamin C and may help reduce chronic inflammation.
This sweet, high-fiber fruit is packed with vitamin A
Cantaloupe is also a good source of Vitamin C.
One cup of cantaloupe slices contains 17.4 mg of Vitamin C, which is 19% of what is recommended for adults daily
One cup of cantaloupe slices contains 17.4 grams of Vitamin C, which is 19% of the DV. The fruit is also packed with nutrients, including vitamin A and fiber.
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11% of the recommended DV
Parsley is a significant source of vitamin K, antioxidants, and vitamin C.
Eating foods rich in vitamin C may reduce your risk of cancer.
A 2018 study found that increasing vitamin C by 100 mg per day reduced the risk of cancer by 7%
Additionally, increasing dietary vitamin C by 150 mg per day was shown to lower prostate cancer risk by up to 5% in cohort studies and by 21% in case-control studies
Parsley contains 133 mg of vitamin C per 100 grams. Sprinkling two tablespoons of fresh parsley on your meal delivers 11% of the DV for vitamin C, which helps increase iron absorption.
One cup of raw chopped mustard spinach provides 195 mg of vitamin C, or 217% of the DV
Even though heat from cooking lowers the vitamin C content in foods, one cup of cooked mustard greens still provides 117 mg of vitamin C, or 130% of the DV
As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber, and folate.
Mustard spinach contains 130 mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of the DV for vitamin C when raw, or 130% when cooked.
9 Fruits And Vegetables That Have More Vitamin C Than Orange
There are many more foods that are higher in Vitamin C content than even a whole orange, did you know about them? Read on to know about these foods!
Vitamin C content is high in not just oranges, but these other foods and vegetables as well.
- Fruits and vegetables other than citrus fruits also have high Vitamin C
- These are naturally occuring high sources of Vitamin C
- Fruits such as guava and vegetables such as broccoli are some sources
The importance of Vitamin C cannot be overstated, especially so in the winter season. Apart from maintaining the overall healthy functioning of the body, this humble Vitamin has a number of health benefits. Orange and citrus fruits are supposedly the kings of Vitamin C, as they are known to have the vitamin in high quantities. It is said that a single orange can fulfil a significant portion of your recommended dietary allowance of Vitamin C. But did you know that there are many more foods that are higher in Vitamin C content than even a whole orange?
Yellow and red fruits are usually credited with having high vitamin content, but guava is a fruit that stands tall as an exception. A single guava fruit, weighing 100 grams, has over 200mg of Vitamin C content (as per the USDA), which is almost twice as high as that in an orange.
Pineapple is an underrated nutrient powerhouse – the fruit contains huge amounts of vitamin C. A mineral which is rarely found in natural foods, manganese, is also found in pineapple making it a great addition to the diet.
Strawberries are known for their antioxidant properties all over, but they are also a rich source of vitamin C. Their vitamin C content is slightly more than that in a single orange.
If you’re looking for a healthy snack option or a way to add ‘green’ to your diet, Kiwi fruit is the way to go. Just one kiwi fruit contains up to 84mg of vitamin C, along with other vital vitamins such as vitamin K and E.
Mangoes are naturally high in vitamin C and beta-carotene, and thus help in boosting immunity as well. Green mangoes actually have more vitamin C content than their yellow or red counterparts.
Papaya is best enjoyed fresh, whether as a salad or in the form of a juice. Half a papaya, if eaten raw, provides a significantly higher amount of Vitamin C than a single orange.
Apart from being a great vegetable for maintaining overall health, broccoli is also a great naturally occurring source of vitamin C, which helps repair damaged tissue and maintaining a healthy immunity.
Kale has a number of health benefits, and one of them is being high in vitamins C and K. A delicious kale juice is the way to add it to your diet or can even be replaced in pesto sauce, in place of basil.
9. Red And Yellow Bell Peppers
Red and yellow bell peppers are super rich in antioxidants, which help in maintaining eye and heart health. They also contain high amounts of vitamin C, which boosts collagen level and may help to prevent lung cancer too.
So, next time you’re looking for ways to add to your diet that are naturally high in vitamin C, try one of these options instead of using the regular orange.
Ascorbic Acid and Its Use in Food
Ascorbic acid is a chemical compound (C6H8O6) that is commonly found in nature and can be used as an antioxidant food additive. It acts as a vitamer of Vitamin C, which means it is a compound that provides the same vitamin activity as Vitamin C. Often, there are several compounds that produce the same activity of one vitamin and they are often called by that vitamin’s name. For that reason, you may find ascorbic acid listed as Vitamin C on an ingredient label (Vitamin C is the generic term, ascorbic acid is the chemical name).
Ascorbic acid is found in nature in many fruits and vegetables and is produced by the kidney of some animals. Humans are not able to produce ascorbic acid and must obtain it from the diet, or else they will develop a deficiency and, in more severe cases, scurvy. Industrially, ascorbic acid is produced through a multistep process involving bacteria that reduce glucose and produce ascorbic acid as a byproduct.
Ascorbic acid can be used in a variety of forms, including salts and esters. In these forms, it will appear on ingredient lists under different names, such as sodium ascorbate, calcium ascorbate, potassium ascorbate, ascorbyl palmitate, or ascorbyl stearate.
How Ascorbic Acid Is Used in Food
Ascorbic acid is used primarily as an antioxidant, which can provide multiple benefits to food products. Slowing the oxidation preserves color and freshness. The low pH of ascorbic acid can help prevent microbial growth, thereby preventing spoilage and preserving freshness. For these reasons, ascorbic acid is a popular natural ingredient preservative. It can be used as a preservative in a vast array of food products, including bread, cured meats, jams and jellies, and other sauces and spreads.
The Vitamin C properties of ascorbic acid make it an excellent ingredient for vitamin supplementation. Simply adding ascorbic acid to food increases the Vitamin C content. Since naturally occurring Vitamin C is easily destroyed, many foods are fortified with ascorbic acid to replenish the Vitamin C content. Ascorbic acid is often added to fruit juices, dried fruit, cereal, and other snack foods for this purpose.
The flavor of ascorbic acid shouldn’t be overlooked. Like any acid, it provides a nice tart flavor that enhances many food products. Candies, jams, jellies, and fruit juices often benefit from this burst of acidity that gives the consumer the distinct impression of fresh fruit.