Top 15 Vitamin C-Rich Foods In India

Ever since COVID hit the entire world, Vitamin C has been one of the most overheard nutrients. And why not, it really is an essential nutrient that our bodies require to stay healthy and function properly. 

Vitamin C is an essential element that helps in various body functions, including collagen production, the immune system, and wound healing.  

However, since vitamin C is a nutrient cant be synthesized in our own body, we need to get it through supplements or from our diet. 

In this article, we will discuss why Vitamin C is important and which food sources and supplements can complete the need for it. 

Why Vitamin C is important?

Vitamin C is important for a number of reasons. Firstly, it plays a crucial role in the production of collagen, a protein that is found in our skin, bones, and tissues.

Secondly, Vitamin C is also an antioxidant, which means it helps to protect our cells from damage caused by free radicals.

Thirdly, Vitamin C also helps to boost our immune system, making it more effective at fighting off infections and illnesses. 

It is suggested to take natural sources for including vitamin C in your diet but sometimes it can be difficult to arrange the sources or complete the body requirement from food alone. 

Hence, our health experts recommend taking Vitamin C supplements to ensure you're meeting your daily requirement. 

They contain the right dosage and a high-quality Vitamin C supplement for your daily routine. 

Now let’s check out some Vitamin C rich foods:

Orange

Oranges are one of the most popular fruits in India and are known for their tangy and sweet taste. Not only are they delicious, but they are also packed with Vitamin C. One medium-sized orange contains around 70mg of Vitamin C, which is more than enough to meet your daily requirements.

Lemon

Lemon is another citrus fruit rich in Vitamin C, used to add flavors in foods and drinks. One medium-sized lemon contains approximately 30mg of Vitamin C. And it also contributes to treating a variety of health issues.

Amla

Amla is considered one of the richest sources of Vitamin C, it is a superfood that is commonly used in Ayurvedic medicine. In one Amla fruit, up to 600mg of Vitamin C is present.

Kiwi

Kiwi is a small, furry fruit that is packed with Vitamin C. One medium-sized kiwi contains approximately 70mg of Vitamin C. Kiwis are also a good source of fiber and potassium, making them a healthy addition to your diet.

Broccoli

Broccoli is a cruciferous vegetable that is loaded with nutrients, including Vitamin C. One cup of cooked broccoli contains around 81mg of Vitamin C. Broccoli is also a good source of fiber, vitamin K, and potassium.

Bell peppers

Bell peppers, also known as capsicum, are a colorful addition to any dish. They are also a good source of Vitamin C, with one medium-sized bell pepper containing approximately 150mg of Vitamin C.

Kale

Kale is a leafy green vegetable that has gained popularity in recent years due to its numerous health benefits. One cup of cooked kale contains around 80mg of Vitamin C. Kale is also a good source of Vitamin A, calcium, and iron.

Strawberries

Strawberries are a sweet and delicious fruit that is packed with Vitamin C. One cup of strawberries contains approximately 98mg of Vitamin C. They are also a good source of fiber, folate, and potassium.

Tomatoes

Tomatoes are a versatile fruit that is used in a variety of dishes. They are also a good source of Vitamin C, with one medium-sized tomato containing approximately 20mg of Vitamin C.

Guava

Guava is a tropical fruit that is rich in Vitamin C. One medium-sized guava contains approximately 125mg of Vitamin C. Guava is also a good source of fiber and potassium.

Parsley

Parsley is an herb that is commonly used as a garnish. It is also a good source of Vitamin C, with one cup of chopped parsley containing approximately 80mg of Vitamin C. Parsley is also a good source of Vitamin A and iron.

Pineapple

Pineapple is a tropical fruit that is sweet and delicious. It is also a good source of Vitamin C, with one cup of pineapple chunks containing approximately 78mg of Vitamin C.

Cauliflower

Cauliflower is a cruciferous vegetable that is loaded with nutrients, including Vitamin C. One cup of cooked cauliflower contains approximately 51mg of Vitamin C. Cauliflower is also a good source of fiber and vitamin K.

Papaya

As a tropical fruit, papaya is widely available in India and is amongst the richest source of Vitamin C along with other important nutrients like Vitamin A, fiber, potassium etc. In one medium size papaya, you will get more than 00% of the daily recommended dosage of Vitamin C.

Green leafy vegetables

As we have already talked about Vitamin C content in Parsley and Kale, the other green leafy vegetables such as spinach, and lettuce are also rich in Vitamin C content. In one cup of spinach, you will get about 14% of the daily recommended intake for Vitamin C. 

Conclusion

In conclusion, getting enough Vitamin C is essential for maintaining good health. Fortunately, there are plenty of Vitamin C-rich foods available in India, from citrus fruits like oranges and lemons to leafy green vegetables like kale and parsley. By incorporating these foods into your diet, you can ensure that you are getting enough of this important nutrient to keep your body healthy and functioning properly.