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Vitamin C (Ascorbic acid), where it is found, food sources, recommended intake

Vitamin C (Ascorbic acid), why it is required

Vitamin C (Ascorbic acid): Antioxidant, protects the body from toxin damage and pollution. It strengthens the immune system and collaborates in the synthesis of neurotransmitters, including serotonin, to maintain the mood. It is essential in tissue repair processes and contributes to the production of collagen. (Chambial et al, Indian J Clin Biochem., 2013)
Vitamin C (Ascorbic acid)
Vitamin C (Ascorbic acid): Recommended daily Intakes
For
Male
Female
Adults
90 mg
75 mg

Note

*mg = milligrams
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Vitamin C (Ascorbic acid): Food sources, where can be found
Food
*mg
**DV
Red pepper, sweet, raw, 75 grams
95
Orange, 1
70
78
Kiwifruit, 1
64
71
Broccoli, cooked, 80 grams
51
57
Strawberries, fresh, 70 grams
49
54
Brussels sprouts, cooked, 80 grams
48
53
Broccoli, raw, 35 grams
39
43
Grapefruit, 0.5
39
43
Cabbage, cooked, 80 grams
28
31
Cauliflower, raw, 60 grams
26
29
Potato, baked, 1
17
19
Tomato, 1
17
19
Spinach, cooked, 100 grams
9
10

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