Many vegetables contain ascorbic acid, or vitamin C, an antioxidant nutrient that may prevent the harmful cellular changes that lead to chronic disease and premature aging. Vitamin C is a water-soluble vitamin that can deteriorate when harvested vegetables are exposed to light or heat. To reap the benefits of the ascorbic acid in these nutritious foods, eat vegetables raw or lightly cooked.
Health Benefits
Ascorbic acid plays a role in the formation of collagen, a protein that contributes to the structure of skin, connective tissues and blood vessels. As an antioxidant, ascorbic acid may help prevent the arterial damage that leads to heart disease and the cellular damage that causes cancer. Vitamin C may help regulate blood pressure, reduce the pain of arthritis, protect vision as you age and promote respiratory health. Eating five to nine daily servings of fruits and vegetables that are rich in ascorbic acid may reduce your risk of stroke and heart attack, Sebastian Padayatty and Mark Levine note in a January 2008 issue of "The American Journal of Clinical Nutrition."
Vegetables Rich in Ascorbic Acid
The recommended dietary allowance, or RDA, for vitamin C is 90 mg per day for men ages 19 and older and 75 mg daily for women ages 19 and older. According to the Centers for Disease Control and Prevention, vegetables that are rich in vitamin C include red bell peppers, with 142 mg per 1/2-cup serving; green bell peppers, with 60 mg per 1/2 cup; Brussels sprouts, with 48 mg per 1/2 cup; and broccoli, with 39 mg per 1/2 cup. Kohlrabi, tomatoes, cauliflower and kale also provide vitamin C. In addition to whole vegetables, vegetable juices are good sources of ascorbic acid. Three-fourths of a cup of tomato juice offers 33 mg of vitamin C.
Preserving Ascorbic Acid
Fresh, ripe locally grown vegetables provide the highest concentrations of vitamin C and other water-soluble nutrients, the American Council on Exercise notes. Ascorbic acid degrades easily when vegetables are exposed to high temperatures, light or open air. During cross-country transportation, the vitamin C content in vegetables may break down. Submersing vegetables in a large volume of boiling water when you cook them can also reduce vitamin C. When cooking fresh or frozen vegetables, steam or microwave them lightly in small amounts of water to preserve their ascorbic acid content. Frozen vegetables retain more of their vitamin C than canned vegetables, which lose water-soluble vitamins during the canning process.
Ascorbic Acid and Iron
Vitamin C facilitates the absorption of iron from non-meat foods such as spinach, lentils, soybeans and lima beans so that your body can utilize this essential mineral for oxygen and energy production. To improve your absorption of iron, combine vegetables rich in vitamin C with foods high in iron at the same meal or snack.
References
- University of Maryland Medical Center: Vitamin C (Ascorbic Acid)
- "American Journal of Clinical Nutrition"; Fruit and Vegetables: Think Variety, Go Ahead, Eat!; Sebastian J. Padayatty and Mark Levine; January 2008
- Nutrition for Everyone: Basics: Iron and Iron Deficiency
- American Council on Exercise: How Much Difference Is There in Nutritional Value Between Fresh and Frozen Fruits and Vegetables?
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