Ascorbic acid, or vitamin C, is an essential water-soluble vitamin found naturally in fruits and vegetables. Because it is essential, the body cannot manufacture vitamin C and you must obtain it through diet. Vitamin C is required for the normal growth, maintenance and repair of tissues throughout the body including skin, cartilage, bones and teeth; it also functions as an antioxidant, which means it protects against oxidation, or damage to the body's cell caused by free radicals.
Citrus Fruits
Citrus fruits are rich sources of vitamin C. Some of the more commonly known citrus fruits are oranges, lemons, grapefruits, limes and tangerines. Oranges and tangerines are satisfying snacks to eat between or after meals. Citrus juices, especially lemons and limes, are great for flavoring water.
Tropical Fruits
Tropical fruits, such as pineapple, mango and papaya, are significant sources of vitamin C. These fruits make delicious fruit smoothies -- just blend frozen cut up pieces with yogurt and rice milk or orange juice. Frozen mangos are a delicious and refreshing snack just by themselves. Another snack idea is to mix these fruits into yogurt or cottage cheese.
Bell Peppers
One sweet red bell pepper provides approximately 150 mg of vitamin C. Pepper slices are a refreshing, low-calorie vegetable, perfect for munching throughout the day; one red pepper even exceeds the recommended dietary allowance for vitamin C, as noted by the National Institutes of Health. Green bell peppers also are packed with vitamin C at approximately 100 mg per pepper. Add some flavor by dipping bell pepper slices in hummus.
Cruciferous Vegetables
Cruciferous vegetables are rich in vitamin C. There is a large variety of cruciferous vegetables, some of the most commonly known varieties are broccoli, brussels sprouts, cabbage and cauliflower. One cup of these cooked vegetables provides between 50 and 100 mg of vitamin C. There are numerous ways to prepare cruciferous vegetables; they can be boiled, steamed, sauteed, roasted or some can be eaten raw. Enjoy them as a side dish with your favorite entrees, served over brown rice, mixed into soups or salads, or serve them with hummus dip.
Strawberries
Strawberries are packed with nutrients including vitamin C. One cup of strawberries provides between 90 to 100 mg of vitamin C. You can mix sliced strawberries into cereal, oatmeal, yogurt or cottage cheese. Another great way to add strawberries to your diet is to make a fruit smoothie using frozen strawberries.
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