Vitamin C (Ascorbic Acid)
ビタミンC
Recommended daily intake: 100 mg
A water-soluble vitamin and powerful antioxidant that's essential for collagen synthesis, helping the body absorb iron, and supporting the immune system.
Key benefits and functions
- Powerful antioxidant activity
- Supports collagen synthesis
- Helps improve iron absorption
- Strengthens immune function
- Supports healthy, youthful-looking skin
- May help improve resilience to stress
Risks of deficiency
- Scurvy
- Bleeding gums
- Fatigue and low energy
- Weakened immunity
- Slower wound healing
- Worsened iron-deficiency anemia
Risks of excessive intake
- Diarrhea and stomach cramps
- Possible increased risk of kidney stones (at high doses)
- Nausea
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Top 10 foods richest in Vitamin C (Ascorbic Acid)
Ranked by Vitamin C (Ascorbic Acid) per typical serving (compared by how much you actually eat)
Red bell pepper (raw)
Vegetables230mg/ per serving（135g）
Persimmon (sweet, raw)
Fruits119mg/ per serving（170g）
Persimmon (raw)
Fruits119mg/ per serving（170g）
Lemon (whole, raw)
Fruits100mg/ per serving（100g）
Dekopon (Shiranui, raw)
Fruits96.0mg/ per serving（200g）
Tonkatsu set meal
Meat82.5mg/ per serving（550g）
Green smoothie (convenience store)
Beverages (Luxury)80.0mg/ per serving（200g）
Papaya (raw)
Fruits75.0mg/ per serving（150g）
Grapefruit (white, raw)
Fruits72.0mg/ per serving（200g）
Chuhai lemon
Beverages70.0mg/ per serving（350g）
Related research (PubMed)
This is the number of search results on PubMed. The content and conclusions of individual papers vary, and the count itself does not demonstrate any effect.
This information is not medical advice. Disclaimer
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