Vitamin C is important for safeguarding and enhancing overall well-being. From boosting immune function to promoting skincare, this nutrient offers various benefits. Explore vitamin C-rich foods that are essential for maintaining optimal health. Continue reading to gain further insights.

We’ve always been told to eat vitamin C-rich foods, or in other words, citrus fruits like oranges, lemons, and amla juice, to boost our immunity and keep infections at bay. Wondered why? Vitamin C, or L-ascorbic acid, is an essential water-soluble vitamin that does wonders for your body. From boosting our immune system and helping us recover from infections faster to helping maintain bone health, it has plenty of roles in keeping our bodies strong and resilient. In this article, we will explore different vitamin C-rich foods that should be included in our diet to stay fit and fine.

Fruits High in Vitamin C:
Fruits and vegetables are amazing sources of vitamin C, and fortunately, loads of delicious options await. Listed below are some flavourful vitamin C-rich fruits:

 

  1. Amla, Indian gooseberry
    • Vitamin C Content: 600.0 mg/100g
    • The abundance of polyphenols and vitamin C in amla contributes significantly to its antioxidant activity, which protects the body from damage caused by harmful molecules called free radicals. Additionally, amla showcases antibacterial and anti-inflammatory properties.
    • Recipe: Amla Juice
  2. Guava, Pink
    • Vitamin C Content: 222.0 mg/100g
    • Research suggests that incorporating guava into meals increases the vitamin C content, consequently reducing morbidity associated with Iron Deficiency (ID) and Acute Respiratory Infections (ARI).
    • Recipe: Guava Mint Shake
  3. Strawberry
    • Vitamin C Content: 50.2 mg/100g
    • Strawberries are sweet and tasty vitamin C food sources, along with other nutrients like manganese, flavonoids, folates and antioxidants. Its nutrient-rich profile helps reduce the risk of cardiovascular disease and diabetes.
    • Recipe: Strawberry Smoothie
  4. Mango, ripe, himsagar
    • Vitamin C Content: 49.0 mg/100g
    • Consuming mangoes as part of a balanced diet can contribute to meeting your vitamin C requirements and offer a delicious way to obtain this essential nutrient.
    • Recipe: Mango Salsa
  5. Lemon
    • Vitamin C Content: 48.1mg/100g
    • Lemon is a cost-effective way to get enough vitamin C and treat your respiratory infections.
    • Recipe: Whey Lemon Juice
  6. Papaya, ripe
    • Vitamin C Content: 43.0 mg/100g
    • Vitamin C in papaya is vital for metabolic processes and is essential for sustaining normal body growth and maintaining overall health.
    • Recipe: Papaya Smoothie
  7. Orange, pulp
    • Vitamin C Content: 42.7mg/100g
    • Oranges, in addition to being good sources of vitamin C, help boost the immune system, which can help lower the severity of infections. Studies have shown that regular consumption of oranges can also boost skin health.
    • Recipe: Orange Cream Shake

Vegetables High in Vitamin C
The following vegetables are foods that are high in vitamin C:

  1. Capsicum, green
    • Vitamin C Content: 123.0 mg/100g
    • The vitamin C found in capsicum supports the production of collagen, acts as a carrier for fats, regulates cholesterol levels, and serves as an immune booster.
    • Recipe: Bell Pepper Feta Salad
  2. Drumstick leaves, Moringa
    • Vitamin C Content: 108.0 mg/100g
    • Moringa offers higher amounts of vitamin C as compared to most citrus fruits and serves as an excellent choice for enhancing your vitamin C levels.
    • Furthermore, it helps in lowering blood sugar levels and reducing inflammation.
    • Recipe: Drumstick Dal Curry
  3. Amaranth leaves, green
    • Vitamin C Content: 83.5 mg/100g
    • Amaranth leaves are abundant in vitamin C and are known to boost wound healing and reduce the risk of infections.
    • Recipe: Amaranth Thoran
  4. Raddish leaves
    • Vitamin C Content: 65.7 mg/100g
    • These vitamin C-rich foods pack a high amount of vitamin C, and studies show that these leaves help in strengthening the immune system, which could help ward off the seasonal flu.
    • Recipe: Muli Ka Saag
  5. Bitter gourd short, karela
    • Vitamin C Content: 50.8 mg/100g
    • Bitter gourds are abundant in vitamin C and phenolic compounds, and possess powerful antioxidant properties. These components make bitter gourds effective in treating colds and coughs.
    • Recipe: Stuffed Bitter Gourd

 

How Can You Get Enough Vitamin C?
To ensure a sufficient intake of vitamin C, you must include the above-mentioned foods that are high in vitamin C. Aim for a colourful plate of diverse foods, like citrus fruits and a selection of vegetables to meet your vitamin C needs.

Smoothies, salads, stir-fries and juices are versatile and enjoyable ways to include vitamin C-rich foods in your diet. Additionally, be careful of cooking methods, as excessive heat can result in nutrient loss.

Aim for an intake of 80 mg/day of vitamin C as per the Recommended Dietary Allowance (RDA), 2023. However, it's best to consult with a healthcare practitioner regarding the incorporation of vitamin C-rich foods and strategies for boosting immunity to ensure personalised and informed decisions aligned with their specific health needs.

Conclusion

Embracing a vitamin C-rich diet is a good way to support your health. Whether through the vibrant spectrum of fruits like amala, orange, and lemon, or the nutrient-dense vegetables such as capsicum and amaranth, the options are diverse and delicious. By understanding the sources of foods that are high in vitamin C, you empower yourself to make informed choices that contribute to good health.

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