Best source of vitamin c

Best Sources of Vitamin C

Vitamin C, also known as ascorbic acid, is one of the most essential nutrients for our body. It plays a crucial role in boosting immunity, repairing tissues, producing collagen, and acting as a powerful antioxidant. In India and across the world, vitamin C is often the first nutrient people think of when they want to prevent colds or boost overall health

The Basics Vitamin C:

Vitamin C is a water-soluble vitamin, meaning it is not stored in the body and needs to be consumed regularly. Apart from supporting the immune system, it helps in:

• Collagen synthesis for skin, tendons, and ligaments

• Iron absorption from plant-based sources

• Protecting cells from oxidative stress

• Wound healing and tissue repair

Pro Tip: Vitamin C can be easily destroyed by heat, light, and air. Always prefer fresh, raw, or lightly cooked sources.

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Daily Vitamin C Requirements

According to the Indian Council of Medical Research (ICMR):

• Men: 90 mg/day

• Women: 75 mg/day

• Pregnant Women: 85 mg/day

• Breastfeeding Women: 120 mg/day

• Children (4-8 years): 25 mg/day

Note: kakadu plums is highest vitamin c source of any other food this is Australian food and kiwi is also source of vitamin c 

Top Natural Sources of Vitamin C

1. Amla (Indian Gooseberry)

• Vitamin C Content: ~600 mg per 100g

• Why It’s Great: One of the richest natural sources; boosts immunity, improves skin tone, and supports digestion.

• How to Use: Eat raw, in juice form, or as chyawanprash.

2. Guava

• Vitamin C Content: ~228 mg per 100g

• Why It’s Great: Also high in fiber; supports gut health.

• How to Use: Eat fresh or in fruit salads.

3. Citrus Fruits (Oranges, Lemons, Sweet Lime)

• Vitamin C Content: 30-50 mg per 100g

• Why It’s Great: Refreshing, hydrating, and rich in antioxidants.

• How to Use: As fresh juice or whole fruit.

4. Papaya

• Vitamin C Content: ~61 mg per 100g

• Why It’s Great: Also rich in vitamin A; great for eye and skin health.

• How to Use: As breakfast fruit or smoothie.

5. Strawberries

• Vitamin C Content: ~59 mg per 100g

• Why It’s Great: Delicious antioxidant boost.

• How to Use: Eat fresh, in desserts, or as smoothie toppings.

6. Bell Peppers (Capsicum)

• Vitamin C Content: 80-120 mg per 100g (red variety is highest)

• Why It’s Great: Also contains beta carotene; great for skin and immunity.

• How to Use: Stir-fry, salads, or stuffed recipes.

7. Broccoli & Kale

• Vitamin C Content: 80-90 mg per 100g

• Why It’s Great: Rich in fiber, vitamin K, and antioxidants.

• How to Use: Lightly steamed or in salads.

8. Lychees

• Vitamin C: 71 mg

• Seasonal but delicious.

9. Tomatoes

• Vitamin C: 23 mg

• Best consumed raw.

10. Spinach

• Vitamin C: 28 mg

• Pair with lemon juice for better iron absorption

Cooking Tips to Preserve Vitamin C

• Eat raw when possible.

• If cooking, use steam instead of boiling.

• Avoid prolonged exposure to heat.

• Store fruits and veggies in a cool, dark place.

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Can You Take Vitamin C Supplements?

Yes, but it’s always better to get nutrients from natural sources. Supplements can help when dietary intake is low or during high demand (illness, pregnancy, stress).

Safe Limit: Up to 2000 mg/day for adults (excess can cause digestive discomfort).

Actionable Steps to Boost Vitamin C Intake

1. Start your morning with a citrus fruit or amla juice.

2. Add bell peppers to your lunch salad.

3. Snack on guava or papaya instead of fried snacks.

4. Use lemon juice on dals and salads to enhance flavor and vitamin C.

5. Keep seasonal fruits in visible areas to encourage healthy snacking.

Conclusion: Your Health, Your Choice

Vitamin C is more than just an immunity booster — it’s a nutrient that supports your entire body, from skin to bones. With so many delicious and affordable sources available in India, there’s no reason to miss out.

Call-to-Action: Start today! Pick one new vitamin C-rich food to add to your daily routine and see the difference.