Ever since the COVID-19 pandemic has begun, we have been hearing a lot of boosting our immunity. One of the key nutrients that support this function in our body is Vitamin C. Also called Ascorbic Acid, Vitamin C plays a key role in preventing infections, promoting healthy skin and hair, better absorption of iron and also faster-wound healing. So, it’s clear that our body needs a required amount of Vitamin C for overall well-being.
In this article, we have listed out 10 Best Vitamin C Rich Indian Foods which supply the recommended daily allowance of this nutrient. Instead of relying on supplements, go natural with these foods!
Vitamin C Rich Foods: 10 Best Fruits and Veggies High in Vitamin C-
Let us look into the commonly available fruits and vegetables in India which are rich sources of Vitamin C:
Guava is a widely available fruit in India and is one of the richest sources of vitamin C, packing around 230 mg of vitamin C in a 100 g serving. This amount is almost twice our daily requirement. That’s not all! delicious sweet tasting fruit also offers other nutrients like potassium, manganese, fiber, along with many powerful antioxidants required for a healthy body.
2. Citrus fruits:
The very mention of Vitamin C brings to us images of bright coloured citrus fruits. Fruits such as limes, lemons and oranges contain high amounts of vitamin C that no other food can match with. 100 g of orange contains around 54 mg of vitamin C, while a 100gms serving of lemon offers 53 mg of this vitamin. Other fruits that fall into this Vitamin-C rich foods category are grapefruits, mandarin oranges, Pomelo, Yuzu, Kaffir Lime etc.
3. Green Chillies:
Well, next time you throw away a green chilli fearing its heat, then you must read this! Green chillies contain high amounts of Vitamin C, that surprisingly, cross the levels in Oranges. 100 g of these super pungent vegetables contain around 242 mg of vitamin C . and just 1 chilli contains around 105 mg of vitamin C. Time to spice up your food !!
Papayas are amongst the list of foods with highest amounts of vitamin C. One large papaya packs about 235 mg of vitamin C, which is around 2 times the recommended daily allowance. 100 g of raw papaya contains around 63 mg of vitamin C, while one cup of papaya contains 87 mg of vitamin C. Apart from this, Papaya also offers key nutrients like dietary fiber, Vitamin A, Folate, Potassium etc.
Strawberries are bright red, bite-sized treats that pack a punch, when it comes to offering Vitamin C. By eating a 100 g of strawberries, you can get around 59 mg of vitamin C. Apart from this, Strawberries also contain high amounts of antioxidants which strengthen your immune system, protect your organs from free radical damage and also promote a healthy, radiant skin. They are also extremely low in calories, so you can enjoy these tangy fruits, guilt-free!
If you hate cabbage for its stinking smell, then you are certainly losing out on its benefits. Cabbage is one of the foods high in vitamin C. 100 g of cabbage contains around 37 mg of vitamin C, which is half of the recommended daily intake for humans. It is a low-calorie vegetable, loaded with nutrition, vitamin A and fiber and helps in boosting immunity, wards off cancer and cardiovascular diseases too. You can cook it or add fresh raw cabbage to your salads for maximum benefits.
7. Indian Gooseberry:
Indian gooseberry, popularly known as amla, is one of the richest sources of vitamin C. This sour fruit packs a punch in vitamin C along with other important nutrients like vitamin A, potassium, fiber and omega 3 fatty acids. A 100 g serving of the fruit contains around 800 mg of vitamin C, which is approx.. 20 times more than that of Oranges. You can consume fresh gooseberries, or even pickle them to include them in your diet.
We all love the tangy-sweet flavor of pineapples so much that it is being added as a pizza topping too now. Apart from its juicy taste, the health benefits of this fruit are also irresistible. Pineapple is one of the good sources of vitamin C . 100 g of pineapple contains around 48 mg of vitamin C, and a cup of chopped pineapple could provide you with 80 mg of vitamin C approximately.
9. Bell peppers:
Bell peppers contain vitamin C in high amounts. A 100 g serving of bell pepper contains anything around 128 to 180 mg of vitamin C . Yellow bell peppers are richer in vitamin C content than the red ones. They boost your immunity and spice up your food equally. Also, these bright colored vegetables contain an antioxidant called Betacarotene, which can support the immune system, impart healthy skin and sharp vision.
Who doesn’t remember Popeye, the sailorman, teaching us the importance of spinach for a good health !! It is one of the richest sources of Vitamin C with just a 100 g of spinach contains around 28 mg of this nutrient. Apart form this, Spinach is also abundant in Vitamin A, Potassium, Calcium, Iron and Dietary Fiber. Including this green leafy veggie in your daily diet can promote youthful skin and also support faster healing of wounds.
So, if you are planning to work on your Vitamin C deficiencies, then don’t ignore these Vitamin C Rich Indian foods in your diet. They are natural, safe and economical compared to lab-produced supplements. Apart from Vit-C, these foods also deliver holistic nutrition which would not be possible with artificial pills or powders. So, did you take your daily allowance of Vitamin C today?