In order to lead a healthy life a mix of both macronutrients and micronutrients is paramount. The importance of Vitamins and Minerals have been taught to us since our school days. To this date, we remember the deficiencies relating to some and the foods rich in these vitamins and minerals. One of the most popular micronutrients is vitamin c. Its popularity can be owed to two main reasons. First, its benefits, which are pretty important to each and every one of us directly. Second, vitamin c rich foods are very common in our kitchens. Majority of the fruits easily found at our nearby groceries are rich in vitamin c. Vitamin C is a micronutrient which plays an important role in our body. It is a water-soluble nutrient found mostly in citrus fruits and green leafy vegetables. It is one of the essential nutrients for our overall health.
Before moving to the list of vitamin c rich foods available in India. Let’s enrich our understanding of the marvelous vitamin c.
What is Vitamin C?
Vitamin C is also known as Ascorbic Acid. It is a water-soluble nutrient i.e, it can be dissolved with water easily and is not stored in the body. Vitamin C can be easily found in food and is also available in the form of dietary supplements. It is an essential nutrient for us because it helps in the synthesis of specific neurotransmitters and collagen. Collagen plays an important role in the healing of wounds. Vitamin C is also an important antioxidant and helps in protein metabolism in the body. It is an important micronutrient to support a healthy immune system.
Vitamin C is a wonderful and wholesome nutrient. It is well known for its immune-boosting power. As a herbal antioxidant, it may help enhance power degrees and combat tiredness and fatigue. What’s extra, Taking daily your vitamin C day by day can do wonders to your skin. Having sufficient Vitamin C is crucial to your eye health and might assist guard against cataract progression. Vitamin C works as a powerful antioxidant which could take away and defend our body from destructive unfastened radicals and oxidative pressure.
Why do you need Vitamin C?
When you don’t take enough Vitamin C, you’re more likely to suffer widespread cell damage, which can lead to numerous health issues. Your immune system may not function properly due to Vitamin C deficiency in your body. Therefore having a vitamin C rich diet is of the essence. Since our school days, we’ve read about the many deficiencies relating to the different nutrients. If you jog your memory a little, you’ll identify with the word ‘Scurvy’. In case you don’t; Scurvy is a condition caused by the deficiency of vitamin c. With a lack of vitamin c in your body, new collagen cannot be formed and your immune system gets affected.
Symptoms of scurvy-
- Muscle Pain
- Joint Pain
- Unexpected weight loss
- Fragile teeth
- Weak hair
- Dry skin
- Sudden bleeding in joints and gums
- Improper healing of wounds
- Loss in bodies defence system for fighting off infections
- Fever and fits
- Difficulty in breathing
- Weak bones
Your body can’t make or even store Vitamin C so you should consume adequate amounts of nutrients which need to be obtained through the diet daily. So you should use a variety of fruit and vegetable sources to reach your daily dosage of Vitamin C. One of the best ways to give your body a nutrient boost is by whizzing up a delicious fruit smoothie. If you’re a fan of orange fizzy drinks, there is a way to get your vitamin C in whilst enjoying the tasty fizzy orange. (Click here to know more).
We should intake vitamin C per day to meet our body and lifestyle needs. Having said enough about the importance of vitamin C let’s have a look at 10 of the best vitamin C rich foods available in India. They can be easily procured from your local grocery. Make sure after reading this they become a part of your grocery shopping list.
Related: Zinc Rich Foods List In India
15 foods rich in Vitamin C in India
- Amla (Indian Gooseberry)
- Bell Pepper
Papaya is known as the angel of fruits and is rich in vitamin A and C. Uncooked papayas are also a splendid source of Vitamin C – 100g contains 61.8 mg of the nutrition. They’re also wealthy in Vitamin A, nutritional fibre, calcium, and omega-three fatty acids.
You should consume Papaya, so you could get your daily dose of Vitamin C. In papaya vitamin C found within the flesh and it stimulates the production of collagen. Collagen helps in the prevention of wrinkles and saggy skin.
Well known for their scrumptious and juicy flavour oranges are a famous preference for those individuals trying to boom their consumption of Vitamin C. This popular citrus fruit is loaded with nutrition C with one massive orange containing approximately 80 milligrams of this vital Vitamin C which works out to be about 160% of the everyday recommended value. One medium orange offers 70 mg of vitamin C. You can either drink orange juice or have a raw orange on the go to boost your vitamin C levels.
Not as famous as oranges but guava is gaining its reputation in the global world due to its super source of important nutrients and minerals. Guava has a rich supply of Vitamin C and phenolic compounds due to which it is considered as particularly nutritious fruit. They provide a wonderful supply of vitamin C, an effective natural anti-inflammatory, antibacterial, antioxidant and anticancer nutrient.
It is a Vitamin C powerhouse, in fact, it has one of the maximum concentrations of Vitamin C. Consuming just one guava supplies with approximately 375 milligrams of this nutrient.
AMLA (INDIAN GOOSEBERRY)
This unusual green fruit amla is bitter and sour and truly not easy to consume by everyone. But this little fruit is packed with nutrients and can do wonders for your body. It has the highest content of Vitamin C than any other citrus fruits. Believe it or not, the expressed juice of amla has 100% daily recommendation value in 921 mg, which is like twenty times more than other citrus fruits.
Amla is a tremendous source of vitamin C and E. It helps increase immunity and fights off free radicals in the body. It is useful in preventing ageing, most cancers and cellular harm.
Even though smaller in size Kiwi is extremely rich in vitamin C and can assist in boosting our immunity. In one Kiwi there are about a 165 milligrams of vitamin C that is same to about two hundred and seventy-five per cent of the everyday recommended value of Vitamin C. Kiwi fruit contains more than three times the amount of vitamin C found in oranges. That means that eating just one kiwi a day can help maintain your required vitamin C levels.
It must be surprising to some, however, pepper family are a great source of Vitamin C.
Red pepper is a numero uno source of Vitamin C. They have long been used to enhance our immunity and prevent diseases. In only half a cup serving of raw green pepper, there is roughly 180 mg of vitamin C which is 300% of each day recommended value. Yellow peppers also include a high Vitamin C concentration with 170 mg per 1 cup chopped.
This green leafy vegetable is a great source of Vitamin C and one of the richest source of various plant nutrients. One 100 gm of spinach packs as much as 120gm of vitamin C, that’s sufficient for one daily dose of vitamin C. Spinach carries several crucial vitamins that have a prime effect on your body’s health. It strengthens the immune system so you won’t catch any diseases easily. This green leafy vegetable is a great addition to your diet.
Tomatoes are one of the main sources of Vitamin C, with some sorts containing concentrations similar to the ones observed in oranges. One medium-sized tomato can offer about 28% of everyday consumption dose of Vitamin C (14 mg per 100 grams).
Tomatoes are also a primary nutritional source of the antioxidant lycopene, which has been linked to many health advantages, such as the reduced hazard of heart diseases and cancer. Tomatoes can be easily incorporated in your meals and salads.
Clove is a famous spice and is used in almost every house. It is especially used in Asian cuisines including our own Indian cuisine. It adds flavours and life to numerous dishes. Cloves also have anti-inflammatory, antiviral, and antiseptic properties. It is famously used in treating dental problems. Cloves are loaded with Vitamin C – 100 g of clove incorporates 8.8 mg of vitamin C.
You can spice up your curries with cloves or upload aroma to your simple bowl of rice by simply adding one or two cloves. You can even add a pinch of clove powders to smoothies or juices to give them a boost of vitamin C.
It is one of the fruits offering the maximum amount of vitamin C in this list. Sweet and succulent lychees are not only scrumptious but they’re exceptionally wholesome too. One lychee contains 6.8 mg nutrition C, and a 100 g of lychees contains 71.5 mg vitamin C. They are additionally rich in potassium and healthy fats. Being wealthy in vitamin C lychee allows for increased resistance against infectious agents by strengthening the immune system.
Apart from bringing a nutritious kick in your salads, Broccoli is an incredible source for vitamin c, 100 grams contains 89 mg of vitamin c. This counts up to around 148% of the daily value. Broccoli isn’t just high in vitamin c rather it is rich in vitamin A, dietary fiber, iron and potassium as well. Compared to other green veggies it is considerably high in protein. It can be consumed both raw and cooked. It is generally preferred steamed as the steamed version offers more benefits.
This juicy bright red colour berry is probably the most famous of all berries. Berries are known for their antioxidant properties. Just like any other berry, strawberry is a great source for antioxidants. But not just antioxidants, strawberries are also rich in vitamin c; 100 grams contains 58.8 mg of vitamin c. This is approximately 97% of the daily value. Definitely add a box of strawberries in your cart the next time you’re out getting groceries. Strawberries of all berries are the easiest to find in India and are affordable compared to other berries.
A relative of the broccoli, cauliflower shares mutual benefits including being rich in vitamin c; 100 grams contains 48.2 mg of vitamin c. This is approximately 80% of the daily value. Cauliflower is a cruciferous vegetable. Cruciferous vegetables are known for having cancer-fighting properties. They are rich in dietary fibers and B vitamins. The cancer-fighting properties of cruciferous vegetables are because of the good quantities of phytonutrients present in them.
The name ‘Cantaloupe’ may surprise some of the Indians for it is an uncommon name in India. Cantaloupe is commonly referred to as kharbooj or musk melon in India. This juicy sweet fruit is quite a good source of vitamin c; 100 grams contains 36.7 mg of vitamin c. This is around 61% of the daily value for vitamin c.
Cantaloupe is a watery refreshing fruit best enjoyed in the summer season. Apart from supplying good quantities of vitamin c to your body, cantaloupe has other antioxidants like choline, selenium, beta carotene, lutein and zeaxanthin. It also has good quantities of vitamin a and potassium. Potassium-rich foods help in decreasing the blood pressure and support heart health. Vitamin a helps in the growth of tissues in the body.
A lemon can pack a sour refreshing punch in any dull food. Lemons have a reputation for aiding in weight loss and digestive health. Polyphenols in lemons help in decreasing body fat accumulation. Having lemon water alongside a meal gives a feeling of fullness and deters you from indulging in overeating. Overall, lemons are known to promote digestive health and keep your gut healthy. Apart from the digestive health, lemons support heart health owing to the high vitamin c content in them. 100 grams contain 53 mg of vitamin c which is 88% of the daily value.