Vitamin C (Ascorbic Acid)
Ascorbic acidClinical Encyclopedia
Vitamin C (Ascorbic Acid) provides 0 kcal, 0g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for various bodily functions, including the synthesis of collagen, absorption of iron, and immune system support.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Vitamin C supplements can be taken in tablet, capsule, or powder form. It is best absorbed when taken with food.
Smart Selection & Storage
Choose Vitamin C supplements that are labeled as non-GMO and free from artificial additives. Look for reputable brands with third-party testing.
Store in a cool, dry place away from direct sunlight to maintain potency.
Myths vs Realities
Healthy Recipes
Citrus Quinoa Salad
A refreshing salad packed with quinoa, vibrant citrus fruits, and a zesty dressing, perfect for a nutritious lunch.
- 1 cup cooked quinoa
- 1 orange, segmented
- 1 grapefruit, segmented
- 1/2 cup diced cucumber
- 1/4 cup chopped fresh mint
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, orange segments, grapefruit segments, cucumber, and mint.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Spicy Citrus Chicken Marinade
A zesty marinade that infuses chicken with the bright flavors of citrus and spices, perfect for grilling.
- 1/2 cup fresh orange juice
- 1/4 cup fresh lime juice
- 2 tablespoons honey
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 4 chicken breasts
- 1. In a bowl, mix orange juice, lime juice, honey, chili powder, garlic powder, salt, and pepper.
- 2. Place chicken breasts in a resealable bag and pour the marinade over them.
- 3. Seal the bag and refrigerate for at least 1 hour before grilling.
Vitamin C Smoothie Bowl
A vibrant smoothie bowl loaded with fruits high in Vitamin C, topped with seeds and nuts for a nutritious breakfast.
- 1 banana
- 1/2 cup frozen mango
- 1/2 cup spinach
- 1 cup coconut water
- 1 tablespoon chia seeds
- 1 tablespoon almond butter
- Fresh berries for topping
- 1. In a blender, combine banana, frozen mango, spinach, and coconut water until smooth.
- 2. Pour the smoothie into a bowl and swirl in almond butter.
- 3. Top with chia seeds and fresh berries before serving.
Citrus Infused Water
A refreshing and hydrating drink infused with citrus fruits, perfect for boosting your Vitamin C intake throughout the day.
- 1 lemon, sliced
- 1 lime, sliced
- 1 orange, sliced
- 1/2 cucumber, sliced
- 8 cups water
- Fresh mint leaves
- 1. In a large pitcher, combine lemon, lime, orange, cucumber, and mint.
- 2. Fill the pitcher with water and let it infuse in the refrigerator for at least 2 hours.
- 3. Serve chilled and enjoy the refreshing flavors.
Roasted Bell Pepper and Tomato Soup
A hearty and flavorful soup made with roasted bell peppers and tomatoes, rich in Vitamin C and perfect for any season.
- 4 red bell peppers, roasted and peeled
- 4 ripe tomatoes, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large pot, heat olive oil over medium heat and sauté onion and garlic until translucent.
- 2. Add roasted bell peppers, diced tomatoes, and vegetable broth; bring to a boil.
- 3. Reduce heat and simmer for 20 minutes, then blend until smooth and season with salt and pepper.
Tropical Fruit Salad with Lime Dressing
A vibrant fruit salad featuring a mix of tropical fruits, drizzled with a tangy lime dressing for a refreshing treat.
- 1 cup diced pineapple
- 1 cup diced mango
- 1 cup diced kiwi
- 1 cup strawberries, halved
- Juice of 2 limes
- 1 tablespoon honey
- Fresh mint leaves for garnish
- 1. In a large bowl, combine pineapple, mango, kiwi, and strawberries.
- 2. In a small bowl, whisk together lime juice and honey.
- 3. Drizzle the dressing over the fruit salad, toss gently, and garnish with mint leaves.
Cabbage and Citrus Slaw
A crunchy and tangy slaw made with cabbage and citrus fruits, perfect as a side dish or topping for tacos.
- 2 cups shredded green cabbage
- 1 cup shredded purple cabbage
- 1 orange, segmented and chopped
- 1 grapefruit, segmented and chopped
- 2 tablespoons apple cider vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine green cabbage, purple cabbage, orange, and grapefruit.
- 2. In a small bowl, whisk together apple cider vinegar, olive oil, salt, and pepper.
- 3. Pour the dressing over the slaw, toss well, and serve immediately.
Zesty Avocado and Citrus Toast
A nutritious toast topped with creamy avocado and a burst of citrus, making it a perfect breakfast or snack.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 orange, segmented
- 1 tablespoon lime juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread slices until golden brown.
- 2. In a bowl, mash the avocado with lime juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast and top with orange segments and red pepper flakes.
Citrus and Ginger Glazed Salmon
A delicious salmon dish glazed with a citrus and ginger sauce, rich in flavor and Vitamin C, perfect for a healthy dinner.
- 4 salmon fillets
- 1/4 cup fresh orange juice
- 2 tablespoons soy sauce
- 1 tablespoon grated ginger
- 1 tablespoon honey
- Salt and pepper to taste
- Chopped green onions for garnish
- 1. In a small bowl, whisk together orange juice, soy sauce, ginger, honey, salt, and pepper.
- 2. Place salmon fillets in a baking dish and pour the glaze over them.
- 3. Bake at 400°F (200°C) for 15-20 minutes, garnishing with green onions before serving.
Citrus Chia Pudding
A creamy and nutritious chia pudding infused with citrus flavors, making it a perfect healthy dessert or breakfast.
- 1/4 cup chia seeds
- 1 cup almond milk
- 1/4 cup fresh orange juice
- 1 tablespoon maple syrup
- Zest of 1 lemon
- Fresh fruit for topping
- 1. In a bowl, mix chia seeds, almond milk, orange juice, maple syrup, and lemon zest.
- 2. Stir well and refrigerate for at least 4 hours or overnight until thickened.
- 3. Serve topped with fresh fruit of your choice.
Frequently Asked Questions (FAQ)
What is Vitamin C used for?
Vitamin C is primarily used to boost the immune system, promote skin health, and enhance iron absorption.
How much Vitamin C should I take daily?
The recommended daily allowance for adults is 65 to 90 mg, with an upper limit of 2000 mg.
Can I get enough Vitamin C from my diet?
Yes, consuming a variety of fruits and vegetables, such as oranges, strawberries, and bell peppers, can provide sufficient Vitamin C.
Are there any side effects of taking Vitamin C?
High doses can cause gastrointestinal issues, including diarrhea and stomach cramps.
Is Vitamin C safe during pregnancy?
Yes, Vitamin C is safe during pregnancy and is important for fetal development.
Can Vitamin C help prevent colds?
While it may not prevent colds, it can reduce the duration and severity of symptoms.
What are the best food sources of Vitamin C?
Citrus fruits, kiwi, strawberries, bell peppers, and broccoli are excellent sources of Vitamin C.
Can I take Vitamin C with other supplements?
Yes, Vitamin C can be taken with most other supplements, but consult a healthcare provider for specific combinations.