7 Best Vitamin C Rich Foods In India



Published on: 21-Jun-2023


10 min read


Updated on : 28-Nov-2023




Lalita Vishwakarma


7 Best Vitamin C Rich Foods In India

7 Best Vitamin C Rich Foods In India

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Hello foodies! As you all know, a nutrient-rich diet is essential for a fit and healthy body. These nutrients provide strength to the physical body. Vitamins come in various types, but here we will learn the benefits and natural sources of vitamin C. 

To maintain optimal health levels within our bodies, consuming adequate amounts of vitamin C should be an integral part of our daily routine. The antioxidants within this crucial nutrient shield us against dangerous free radicals that may cause fatal ailments such as cancer; its excellent immunity-boosting properties strengthen our immune system extensively. 

Incorporating vitamin-C enriched food items into your meals will allow you to harness these benefits effectively against common diseases like flu or even more severe medical condition like cancers, thus providing comprehensive protection for your body all year round!

Table Of Content

1. What Is Vitamin C?

2. Why Is Vitamin C Important To Consume?

3. Sources And Benefits Of Vitamin C

4. 7 Vitamin C Rich Foods In India

5. The Final Say

6. FAQs

What Is Vitamin C?

The role of Vitamin C within our bodies cannot be underestimated; it is critical for various physiological functions. As a water-soluble vitamin, it is essential in preventing harmful free radicals from interacting with our cells, resulting in detrimental impacts when left unchecked due to its powerful antioxidant properties. 

Apart from renewing skin health through collagen synthesis regulation, promoting good bone strength, and blood vessel circulatory systems getting stronger with Vitamin C consumption, other notable advantages include increasing iron absorption rate while aiding wound healing through enhanced immunity support.

Benefits Of Vitamin C

Vitamin C offers many benefits for our health and well-being. Let us explore some of its remarkable advantages:

1. Boosts Immunity

Immunity is the border security force of our body. It gives strength to our cells to fight infections. Now the question arises where do I get this immunity? Well, vitamin C can help you with this. 

It supports and strengthens the immune system by producing more white cells to fight infections. Introduce vitamin C into your diet if you also want to improve the action of your immune system.

2. Powerful Antioxidant

Vitamin C is a powerful antioxidant. It helps to prevent the formation of harmful free radicals in the body. These free radicals are responsible for causing oxidative damage to our everyday cells. So, consuming foods rich in vitamin C can help you deal with this problem.

3. Collagen Synthesis

Collagen is basically a protein that plays a crucial role in providing elasticity to our skin, bones, ligaments, and tendons. Free radicals can harm our cells by causing oxidative damage. To combat this issue, incorporating vitamin C-rich foods into your diet can be beneficial.

4. Enhances Iron Absorption

Haemoglobin production and oxygen transportation rely on iron, a key element. Plant-based diets and vitamin C help the body make better use of iron that is not heme. Vitamin C significantly improves the body's ability to absorb iron; hence, eating foods rich in that vitamin is strongly advised.

5. Protects Eye Health

Our eyes are the body's most sensitive organ; keeping them healthy and functioning is critical. For this reason, vitamin C is a powerful antioxidant that helps prevent oxidative eye damage caused by UV radiation. So, eating vitamin C riched foods can protect your eyes from oxidative damage.

7 Vitamin C Rich Foods In India

Along with preventing illnesses and boosting immunity, vitamin C is crucial for the body's metabolism of proteins. Underwritten are foods loaded with vitamin C.

1. Bell Peppers

These are one of the best choices for vegetarians to get vitamin C. Bell peppers are rich in nutrients and good for your overall health. Some essential properties of bell peppers include the following:

  • They benefit from heart care, which lowers heart attacks.
  • They can prevent cataracts.
  • They restrict the formation of blood clots in the veins.

2. Guava

Guava is a vitamin C-enriched fruit, On average, 100 g serving of guava contains about 250 mg of vitamin C. There are various ways to consume this fruit. You can use it in cocktails, fruit salads, juices, desserts, or green salads. 

3. Citrus Fruits

One 100 g serving of orange juice only has 45 calories and 93 mg of vitamin C, making it a fantastic diet fruit juice! Grapefruit juice has 70 mg of vitamin C in the same amount.

Consuming lemons, ginger, and water in the morning is recommended to help the body eliminate toxins. Lemons are used in many detox recipie. These fruits can be used to make parfaits, desserts, and cocktails.

4. Kiwi

This tiny, fuzzy, brilliant green fruit is from New Zealand. It contains even more vitamin C than oranges, known as vitamin C powerhouses. The amount of vitamin C in 2 medium-sized Kiwi fruits is 137.2 mg. Copper and flavonoids are also abundant in them.

They are the perfect fruit for kids' nutrition, especially during the cold season, because they improve respiratory tracts and have the same amount of potassium as bananas. Additionally, kiwis can be used in fruit juices, cocktails, salad dressings, fruit salads, desserts (cakes and pastries), etc.

5. Broccoli

Broccoli will be your best friend if you attempt to eat healthily. This green cruciferous vegetable, which has 132 mg of vitamin C per 100 g, a ton of fibre, and only approximately 30 calories, is undoubtedly an excellent choice whether you eat it raw or cooked. 

6. Amla Or Indian Gooseberry

Indian Ayurveda specialists and herbologists incorporate the magical fruit in many of their desi medicinal concoctions and salves, making amla the country's best-kept secret. Amla is a superfood with excellent nutritional value and one of nature's most concentrated sources of vitamin C. 

The fruit is dried, processed into candy, and then eaten or consumed in a sweet pickled form. Aamla juices, which certain Ayurveda businesses also sell, are said to have immune-boosting qualities that guard the body against seasonal or other illnesses.

The Final Say

Vitamin C has healing properties and lessens skin damage from damaging UV rays. The immune system functions efficiently when the body is not deficient in numerous vitamins and minerals. Both innate and adaptive immunity benefit from vitamin C.

The body receives the necessary vitamin levels through regular consumption of fresh fruits and vegetables; a supplement is only required if advised to do so by your doctor.


1. Is a tomato rich in vitamin C?

Tomatoes are rich in antioxidants. Apart from potassium, folate and vitamin K, they are rich in vitamin C.

2. What type of vitamin C is best?

Vitamin C, which appears as L ascorbic acid on the ingredient list, works best.

3. How do I increase my vitamin C intake?

Consume at least three cups of fresh fruits and vegetables daily, making them a part of your diet. This guarantees that your body receives the recommended dosage of the vitamin.

4. What are some other fruits with a high vitamin C content?

Strawberries, papaya, blackcurrant, pineapple, lime, and lemon contain high vitamin C content.

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