9 Ways to Add Ascorbic Acid to Your Diet

Ascorbic acid, or vitamin C, is an essential water-soluble vitamin that serves many functions in our body; there are numerous ways to add ascorbic acid to your diet. Vitamin C is used by our bodies to make collagen in bones, muscle, cartilage, and blood vessels; it also aids in the absorption of iron. Vitamin C may play a role in reducing the duration of colds and symptoms. Vitamin C deficiency can cause diseases such as scurvy. It’s recommended that adults consume 75 – 120 mg of vitamin C per day depending on their age, gender, and if they’re pregnant or breastfeeding. Below are some ways to add ascorbic acid to your diet.

1. Peppers

Red, yellow, and green peppers contain high amounts of vitamin C (up to 225 mg for one raw pepper). Eating peppers raw will provide you with the most vitamin C. However, if you cook peppers, try to cook them in as little water as possible. Vitamin C is lost during the cooking process.

2. Papayas and Mangos

Papayas and mangoes, although not routinely eaten in the U.S., are also high in vitamin C. To retain the most vitamin C from these or other raw fruits and vegetables, eat them soon after buying them and immediately after cutting them.

3. Oranges

Most people are familiar with the fact that oranges are high in vitamin C. Oranges are also high in fiber, which will help you feel full and maintain a healthy weight.

4. Strawberries

Most people love to eat strawberries and they too contain high amounts of vitamin C. Try eating them plain or blending with soy milk and yogurt for a vitamin C-rich strawberry smoothie.

5. Cantaloupe

Cantaloupe is another great source of vitamin C that most people enjoy eating especially in the summer. Many orange- or red-colored fruits and vegetables tend to be high in vitamin C and cantaloupe is no exception.

6. Tomatoes

Tomatoes are high in vitamin C, vitamin A, and fiber and taste great plain or on salads. Tomato juices are also high in vitamin C (and vitamin A) and an excellent way to get your vitamins if you’re not a fan of tomatoes.

7. Juices

Orange juice is a well known vitamin C-rich juice. However, many other juices that are not naturally high in vitamin C are fortified with ascorbic acid. So if you don’t like orange juice, check the food label of your favorite juice to see if it’s also high in vitamin C.

8. Potatoes

Potatoes also contain vitamin C, although in a smaller amount than other fruits and vegetables. Remember when preparing potatoes to cook them in the smallest amount of water possible to help retain the vitamin C.

9. Vitamins

Although it’s best to try to get vitamin C from fruits and vegetables since they offer many other health benefits, vitamin C supplements are often used to help meet daily requirements. Most multivitamins contain vitamin C. However, be sure to check with your doctor before taking any supplement especially if you have health complications.


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