Ascorbic acid, also known as vitamin C, is an essential vitamin necessary for many vital functions. Unfortunately, the body is unable to produce ascorbic acid, but you can get it from citrus fruits. Consult a registered dietitian for a full list of citrus fruits and other food sources of vitamin C.
Function
Vitamin C is a class of water-soluble vitamins that also serves as an antioxidant. Antioxidants are protective substances found in many different foods. In the body, antioxidants prevent cellular damage caused by harmful free radicals. Reducing damage caused to cells are associated with lower risks of heart disease and diabetes, notes the American Dietetic Association. Vitamin C and other antioxidants also support immunity health and may reduce the risk for infections and cancer. Ascorbic acid is also added to many different foods to enhance color and add nutritional value.
Citrus Fruits
Citrus fruits are classified by their vibrant colors and fragrance. They range in shape and size and colors include yellow, orange, green and pink. Common citrus fruits include oranges, tangerines, lemons, limes and grapefruits. One medium-sized orange provides 70 mg of vitamin C. Juices derived from citrus fruits also provide sources of vitamin C. A 6 oz. glass of grapefruit juice provides 62 to 70 mg of vitamin C.
Recommendations
Adult men and women require at least 75 to 90 mg of vitamin C daily. Children require only 45 mg daily. The Linus Pauling Institute notes that healthy individuals may take in at least 400 mg of vitamin C daily. In addition to citrus fruits, other fruits and vegetables contain ascorbic acid, including strawberries, tomatoes, bell peppers and broccoli. Consuming a variety of fresh fruits and vegetables daily will ensure you get adequate amounts of vitamin C. Five servings, or 2 1/2 cups of fruits and vegetables is equivalent to 200 mg of vitamin C, according to the LPI.
Diet Considerations
You can consume citrus fruits daily as a snack or with your meals using fresh, canned or frozen. Processed fruits typically provide more sugar and sodium than fresh, whole fruits. However, frozen or canned fruits may be more convenient and also stay fresh longer. Grapefruit, oranges and clementines can be peeled and eaten fresh. Lemons and limes are typically not eaten alone but added to a variety dishes or beverages. Choose 100 percent fruit juices over cocktails and juice drinks that contain juice but have added sugar.
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