L-ascorbic acid is another name for what we commonly refer to as vitamin C. The MayoClinic.com reports that vitamin C is a water soluble vitamin the body needs to form collagen in bones, cartilage, muscle and blood vessels. It also helps the body absorb iron. You can develop scurvy if you have a severe deficiency of vitamin C. Fortunately, you can get vitamin C from numerous natural sources. MedlinePlus, a service of the U.S. National Library of Medicine and the National Institutes of Health, says that all fruits and vegetables contain at least some vitamin C.
Citrus Fruits
When people think of sources of vitamin C, they usually think of citrus fruits and juices. Kentucky's Department for Public Health puts oranges and grapefruit and their juices on its list of best vitamin C sources. In the United States, the government recommends that men get at least 90mg of vitamin C a day and women get at least 75mg. The Ohio State University Extension reports that a glass of orange juice provides 75mg of vitamin C, an orange provides 60mg and half a grapefruit contains 40mg. Kentucky's Department for Public Health also lists lemons and tangerines as good sources of vitamin C.
Other Fruits
Look beyond citrus fruits for other good sources of vitamin C. Guava tops the Ohio State University Extension list of vitamin C sources. A medium guava provides 165mg of the vitamin. Other good sources are papayas, strawberries, cantaloupe, mangos and kiwi. You can get a fair amount of vitamin C from honeydew melon and watermelon. Raspberries, blueberries, cranberries and pineapples are good, too.
Vegetables
Plenty of vegetables will help you get the recommended amount of vitamin C each day. Kentucky's Department for Public Health puts green peppers, broccoli, collard greens and kale on its list of best vitamin C sources. The Ohio State University Extension notes that red bell peppers, boiled kohlrabi, baked potatoes, boiled cabbage greens and raw spinach provide lots of vitamin C, too. MedlinePlus reports that sweet potatoes, turnip greens, brussels sprouts, cauliflower and winter squash are excellent sources of vitamin C. You can also get a vitamin C boost from vegetable drinks, such as V-8. Because the body doesn't store vitamin C, it's hard to get too much. However, MedlinePlus reports that if you consume more than 2,000mg a day, you could suffer stomach upset and diarrhea.
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