13 Best Vitamin C-Rich Fruits In India And the Benefits of Vitamin C!

Long ago, sailors who spent months on the sea didn’t treasure gold or silver as much as lemons and oranges. Why? These juicy fruits kept them healthy and strong, protecting against diseases like scurvy. Today, we know why: Vitamin C! This powerful nutrient is the guardian of immunity and vitality. And guess what? Fruits are the tastiest way to get them.

In a big country like India, where people from all walks of life face different health challenges—due to the great demographic divide—getting enough nutrition is tough. Many don’t consume enough vitamin C-enriched foods, which is why we need to know the best source of vitamin C in India. And what’s better than fruits? They are the perfect companions—whether it’s fasting, feasting, or snacking.

This blog presents you the 13 best vitamin C-rich fruits in India, highlighting why they’re the best source! From juicy oranges to tangy guavas, these high vitamin C foods in India not only taste great but also pack a punch of nutrition. Let’s explore these foods rich in vitamin C and embrace better health with every bite!

Table Of Contents 

1. What Are the Best Sources of Vitamin C in India? 13 Best Vitamin-C-Rich Fruits in India 

2. Some Extra High Vitamin C Foods in India 

3. What Are the Benefits of Consuming Foods Rich In Vitamin C?

4. The Final Say 

5. FAQs

6. References 

What Are the Best Sources of Vitamin C in India? 13 Best Vitamin-C-Rich Fruits in India

The following is a list of the thirteen best vitamin C-rich fruits in India: 

1. Amla (Indian Gooseberry)

• Scientific Name: Phyllanthus emblica; Indian variant: Banarasi Amla, Chakaiya Amla

• Amla contains around 600-700 mg of vitamin C per 100 grams.

Known as “Amlaki” in Sanskrit, this fruit is among the best vitamin C-rich fruits in India, improving immunity, aiding digestion, and promoting skin health. Its antioxidant properties help in detoxifying the body and reducing inflammation. Amla can also help you with weight loss. 

2. Guava

• Scientific Name: Psidium guajava; Indian variants: Allahabad Safeda, Sardar Guava

• Guava offers about 200-250 mg of vitamin C per 100 grams.

A favourite among vitamin C-rich fruits in India, it helps boost immunity, supports heart health, and is excellent for digestion due to its fibre content. The Allahabad Safeda is particularly juicy and nutrient-packed.

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Also Read: Red Guava Fruit: Here Is What You Must Know 

3. Orange

• Scientific Name: Citrus sinensis; Indian variant: Nagpur Orange

• Nagpur oranges provide 50-70 mg of vitamin C per 100 grams.

This tangy and juicy fruit is popular as one of the top vitamin C-rich fruits in India and one of the best collagen-boosting foods that will aid in the synthesis of this protein. It also reduces oxidative stress and promotes heart health.

4. Lemon

• Scientific Name: Citrus limon; Indian variants: Assam Lemon, Kagzi Nimbu

• Lemons contain around 50 mg of vitamin C per 100 grams.

Who doesn’t love lemon water in summer? Widely used in Indian kitchens, this sour fruit is among the most accessible vitamin C-rich fruits in India, supporting digestion, detoxifying the body, and enhancing skin radiance.

5. Kiwi

• Scientific Name: Actinidia deliciosa; Indian variant: Arunachal Pradesh Kiwi

• Kiwis provide approximately 92 mg of vitamin C per 100 grams.

While the talented cricket team may be more popular in the country, as a premium vitamin C-rich fruit in India, kiwi boosts immunity, improves skin texture, and reduces free radical damage, making it a favourite among health-conscious people.

Also Read: 10 Health Benefits of Kiwi Fruit And Surprising Side Effects 

6. Strawberries

• Scientific Name: Fragaria × ananassa; Indian variant: Mahabaleshwar Strawberry

• Strawberries contain about 58-60 mg of vitamin C per 100 grams.

Strawberry benefits totally rock! This vibrant fruit is a delectable vitamin C-rich fruit in India, aiding in skin health, boosting immunity, and reducing inflammation with its powerful antioxidants.

7. Pineapple

• Scientific Name: Ananas comosus; Indian variant: Queen Pineapple (Tripura)

• Pineapples have around 47-50 mg of vitamin C per 100 grams.

This tropical fruit is a sweet addition to vitamin C-rich fruits in India, aiding digestion, strengthening bones, and boosting overall immunity. You can enjoy ripe and raw pineapples, pineapple juice or even pineapple-infused water. 

8. Papaya

• Scientific Name: Carica papaya; Indian variant: Pusa Nanha

• Papaya contains about 60 mg of vitamin C per 100 grams.

Known for its digestive benefits, this soft fruit is among the healthiest vitamin C-rich fruits in India, promoting skin health and improving immunity.

9. Pomegranate

• Scientific Name: Punica granatum; Indian variant: Bhagwa, Kandhari

• Pomegranates provide around 10 mg of vitamin C per 100 grams.

Though milder in vitamin C content, this jewel-like fruit is a worthy mention among vitamin C-rich fruits in India, aiding in blood circulation and reducing inflammation. Plus, it’s a good part of a healthy diet for pregnancy as it contains many vital vitamins and minerals that are necessary for maternal nutrition. 

10. Cherries

• Scientific Name: Prunus avium; Indian variant: Himachal Cherries

• Cherries contain about 7-10 mg of vitamin C per 100 grams.

A lesser-known vitamin C-rich fruit in India, cherry fruit benefits supports skin health, improves immunity, and provides relief from oxidative stress.

11. Cantaloupe

• Scientific Name: Cucumis melo; Indian variant: Hara Madhu Melon

• Cantaloupes contain around 36 mg of vitamin C per 100 grams.

Cantaloupe fruit benefits excel because of its rich vitamin C content. This juicy melon hydrates the body, improves vision and supports immune function.

12. Peaches

• Scientific Name: Prunus persica; Indian variant: Sharbati Peach

• Peaches provide about 6-10 mg of vitamin C per 100 grams.

Although mild in vitamin C, peaches are valuable vitamin C-rich fruits in India for their skin benefits, anti-inflammatory properties, and hydration.

Also Read: What Are Health Benefits Of Peach Fruit? Read To Know! 

13. Grapefruit

• Scientific Name: Citrus paradisi; Indian variant: Devanahalli Pomelo

• Grapefruits contain around 30-40 mg of vitamin C per 100 grams.

This tangy delight is one of the lesser-used vitamin C-rich fruits in India, known for improving metabolism, boosting immunity, and supporting skin health.

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Also Read: 12 Must-Have Vitamin D-Rich Foods And Fruits to Achieve 100% Daily Intake 

Some Extra High Vitamin C Foods in India 

Zindagi me twists chahein ya tanginess, Vitamin C ka boost zaroori hai boss!

Here are some extra high vitamin C foods in India: 

Also Read: What Is Vitamin P? Benefits, Foods And Deficiency Symptoms 

What Are the Benefits of Consuming Foods Rich In Vitamin C?

Vitamin C is like Wi-Fi for your health—you can’t see it, but it keeps everything connected!

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.

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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.

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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.

Also Read: Vitamin C Liver Repair: Role of Key Nutrients in Detoxification 

The Final Say 

So, what have we learned today, fellow pirates of health? That vitamin C-rich fruits in India are the real treasures, not gold or jewels. Sailors may have survived the seas with oranges and lemons, but here in India, we have our guavas, amlas, and papayas to keep us shipshape! Whether it’s keeping immunity tiptop or boosting glow for shaadi season, food rich in vitamin C has your back.

So, don’t let your immunity sink—grab these high vitamin C foods in India, hoist your health sails high, and shout, “Aye to vitamin C always!

FAQs

1. What are the best vitamin C-rich Indian foods?

Some of the best vitamin C-rich foods in India include amla, guava, oranges, lemons, and bell peppers. Other notable sources are strawberries, broccoli, kale, and papaya.

2. Are there any fortified vitamin C-enriched foods?

Yes, some fortified foods in India include breakfast cereals and certain fruit juices that have added vitamin C. Additionally, some dairy products may also be enriched with vitamin C to enhance their nutritional value.

References 

• https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC7918462/ 

• https://www.verywellhealth.com/vitamin-c-foods-8701111 

  
  

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