Ascorbic acid is another name for vitamin C. This important vitamin is not only a potent antioxidant, but it's also involved in diverse processes within the body such as collagen formation, wound healing and immune system function. The best sources of ascorbic acid are fruits, fruit juices and vegetables -- especially leafy green vegetables. These types of vegetables are nutritional powerhouses that are not only rich in ascorbic acid but also other vitamins and minerals.
Daily Requirement
The daily requirement for ascorbic acid for adults is 90 mg for men and 75 mg for women. The Linus Pauling Institute at Oregon State University recommends a daily vitamin C intake of at least 400 mg for adults.
Fruit
One cup of frozen peaches provides 236 mg of ascorbic acid or more than 250 percent of the daily requirement, according to the USDA Food and Nutrient Database. One cup of papaya provides 85 mg of ascorbic acid; 1 cup of strawberries provides 98 to 106 mg; 1 cup of oranges provides 96 mg; and one mango provides 75 mg. Pineapple follows closely behind, providing 74 mg in 1 cup. One kiwi provides 71 mg, and 1 cup of cantaloupe and raspberries provide 59 mg and 41 mg of ascorbic acid, respectively.
Fruit Juice
Fruit juices are also rich sources of vitamin C, with orange juice topping the list at 124 mg per cup. Cranberry juice cocktail provides 107 mg of ascorbic acid in 1 cup, while the same amount of grapefruit juice has 94 mg. Tomato juice offers 45 mg of ascorbic acid in 1 cup, which is 50 percent of the daily requirement for men and 60 percent of the daily requirement for women.
Leafy Green Vegetables
Leafy green vegetables are all-around high-nutrient foods in addition to their high ascorbic acid content. Broccoli and Brussels sprouts top the list with 101 mg and 97 mg per cup, respectively. Cooked cabbage, kale and collard greens also provide healthy doses of vitamin C. Cooked cabbage has 56 mg, kale has 53 mg and collard greens have 45 mg per cup.
Other Vegetables
Leafy greens aren't the only vegetables that boast high vitamin C content. Bell peppers, cauliflower and peas also contain significant amounts of ascorbic acid, according to the USDA Food and Nutrient Database. One cup of cooked red bell peppers provides 233 mg, while 1 cup of raw red peppers has 190 mg of vitamin C. Green peppers also have considerable vitamin C content. Cooked green peppers have 101 mg per 1 cup, and raw green peppers have 120 mg per cup. Peas provide 77 mg per cup, while cauliflower offers 56 mg per cup.
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