Vitamin C Rich Foods: What Are The Top Fruits And Veggies To Eat?

Hey there! Did you know that April 4 is celebrated as International Vitamin C Day? It dates back to the 19th century when people learned the importance of vitamin C rich food.

Now, a quick question, what is the first thing that pops into your head when you hear “vitamin C” ? Let me guess O o oranges, isn’t it? We have always known that oranges are the gold standard for vitamin C. 

But here is a twist: Oranges are great, but research shows that some foods actually contain more vitamin C than oranges. So, today let’s break the myth and find out more vitamin C-rich foods that overpower oranges when it comes to vitamin C.

Scientific Name Of Vitamin C – L-ascorbic acid 

Why Vitamin C Is Essential For Your Body?

Vitamin C (ascorbic acid) is required by every human being in order to keep your body healthy and strong. Let’s understand what vitamin C does to your body:

• Vitamin C is packed with antioxidants, it assists the body in staving off several illnesses and disorders. Additionally, it aids in iron absorption and immune system function.
• Vitamin C is known to burn the fat tissues in the body. Research has found that people consuming adequate Vitamin C in their diet burn 30% more fat during moderate physical activity compared to individuals with low Vitamin C levels. Therefore, it helps in weight loss.
• Vitamin C-rich food helps the body in collagen production, which is important for wound healing and other tissue development.
• Vitamin C is often considered an immunity booster. Here are the tips you need to keep in mind on how to build your immunity.
• Vitamin C protects the skin from external damage caused by sun exposure, smoking, or ozone.
• It also promotes collagen production, which keeps skin looking plump and young.
• Daily intake of vitamin C-rich food improves skin quality, while lower intakes of vitamin C can cause skin problems like dryness and wrinkled skin.

Nutritional Value Required On a Daily Basis

In order to introduce vitamin C into your daily routine, you need to start consuming vitamin C-rich food to fulfill your daily dose requirement. Have a look at how much vitamin C your body requires on a daily basis.

Vitamin C For	On a Daily Basis
Men	65-90 mg
Women	65-75 mg
Children	15-75 mg

How Much Vitamin C Do You Need Daily?

Well, it depends on your age, gender, and lifestyle. Let’s break it down so it’s easy to understand.

Recommended Daily Intake for Different Age Groups

According to the National Institutes of Health (NIH), below are the details on how much vitamin C is needed by people of different age groups:

• 1–8 years kids: 15–25 mg per day 
• 9–18 year age group: 45–65 mg daily
• Adult women: 75 mg per day
• Adult men: 90 mg per day
• Pregnant or breastfeeding women: 85–120 mg per day

If you are a daily smoker, you should get an extra 35 mg per day because smoking reduces vitamin C levels in the body.

Signs You Might Be Deficient

Here is how you can find out if you have a vitamin C deficiency.

• Easy bruising because of weak blood vessels
• Severe joint pain and uncomfortable swelling
• Weak and brittle bones
•  Exhaustion and a bad mood
• Poor metabolism and lower absorption of iron
• Skin bruises
• Bleeding of gums, loss of teeth, and hair loss

Vegetables Rich In Vitamin C

Although there are many vegetables rich in vitamin C, list the best sources of vitamin C that you can add to your weight loss journey.

1. Bell Peppers

• Did you know bell peppers actually have more vitamin C than oranges? Just 75 grams of bell peppers can give you around 181.9 grams of vitamin C. Amazing, right?
• Moreover, they are not colourful and crunchy; they are great for your immunity and can even help you manage blood sugar levels, especially for those with type 2 diabetes.
• Green bell peppers give you about 120 mg of vitamin C per cup, but if you really want to level up, go for the yellow ones.
• The yellow bell pepper has 3 times more Vitamin C as compared to an orange, plus it is low in calories and sugar too.

2. Zucchini

• It is true that zucchini does not get the credit it deserves. A medium zucchini, around 200 gm, has about 35.1 mg of vitamin C. So, it’s actually a decent way to top up your daily dose without even trying.
• What you should love about it? It is super light but still does a lot for your body. It also contains potassium and a bit of sodium, which help keep your blood pressure in check. 
• Plus, it is almost all water, like 96%, so it keeps you cool and hydrated. It is great for those sweaty summer days or when you are just feeling dull.
• Also, it contains vitamins B and C, which basically means it helps your body fight off the junk. So yeah, next time you see zu

3. Sweet Potato

• About half of your recommended daily amount of vitamin C may be found in one cup of cooked sweet potatoes! Therefore, consuming sweet potatoes can help strengthen the immune system.
• Sweet Potatoes’ calorie count is 145 kcal per 100 grams, which makes them a suitable choice for weight loss.
• Enriched with dietary fibers, they are low in calories, which makes them great for a healthy diet.

4. Broccoli

• Yes, broccoli is the same vegetable your mumma always asked you to eat, and you said nah! Mumma, I don’t like it. It is rich in vitamin C, fiber, and antioxidants, and helps in reducing inflammation.
• You won’t believe but every 100 gm of broccoli contains 89 mg of vitamin C. 
• To get the most vitamin C from broccoli, you should steam it or stir-fry it instead of boiling. This is because vitamin C is a water-soluble vitamin that you lose when you boil it.
• How to include it in your diet? You can add broccoli to your main dish, or make it a side dish with some garlic and cooking oil.

5. Cauliflower

• This is another vegetable that doesn’t get enough credit for its nutrients. Every 100 gm of cauliflower contains 48 mg of vitamin C.
• Moreover, it is great for digestion, inflammation, and for boosting your immune system. 
• It is also low in calories. According to the USDA, every 100 gm of cauliflower contains only 25 kcal. This also makes it a great option for weight management.
• You can cook it in endless ways, such as aloo gobi, cauliflower curry, or even roast it.

6. Tomatoes

• Tomatoes are used in almost every Indian house, and thankfully, they also contain vitamin C. 
• Every 100 gm of tomatoes contains 23 mg of vitamin C. Moreover, they are a great source of lycopene, which is good for skin and heart health.
• How to eat tomatoes to get the most out of them? Raw tomatoes offer more vitamin C, and cooked tomatoes give you more lycopene. 
• So, the good idea is to eat it in both ways, in the form of salads, chutneys, curries, or soups.

7. Spinach

• This green leafy vegetable gives a decent amount of vitamin C. Every 100 gm of spinach can give you around 28 mg of vitamin C. 
• Moreover, it is rich in iron, calcium, folate, and antioxidants. It is important to have vitamin C with iron-rich foods because vitamin C helps with the absorption of plant iron in our bodies.
• You can add spinach by adding it to your dals, curries, parathas, or smoothies. Later, don’t forget to add some lemon juice to it.

Fruits Rich In Vitamin C

Best Fruits vitamin c fruits list in India, which you must add to your daily diet.

1. Amla

• Amla is a superfruit that has been part of our diet for centuries. You will be surprised to know that just one amla contains more vitamin C than an orange. 
• Every 100 gm of amla contains 600-700 mg of vitamin C. Additionally, it also contains antioxidants, antibacterial, and anti-inflammatory properties.
• Having amla regularly in your diet can boost your immune system, improve digestion, promote hair and skin growth, also slows down aging process. So, it is a fruit with multiple health benefits.

2. Oranges

• Oranges are a popular and reliable source of vitamin C. They can give you around 53 mg of vitamin in every 100 gm. 
• Apart from that, they also provide you with hydration and natural sugars.
• They strengthen your immune function, provide you with glowing skin, and also help in the absorption of iron

3. Lemons

• Lemons are a popular vitamin C-rich food. Drinking lemon water on an empty stomach is another popular detox ritual for many of us.
• One lemon can provide around 30-40 mg of vitamin C. 
• Moreover, it helps in digestion, detoxifies the liver, and also refreshes skin and boosts your metabolism.
• Additionally, vitamin C also enhances collagen production, so it can help you remove your fine lines.

4. Papaya 

• Being rich in antioxidants, papaya reduces the risk of certain cancers and also slows down the progression of cancer.
• Papaya, moreover, is rich in vitamin C and lycopene, which further keeps the heart healthy and reduces the risk of heart diseases.
• Papaya is one of the best fruits for weight loss Moreover, it is rich in fiber, Vitamins C, A, and plant compounds like papain that are healthy for your body. 

5. Strawberries 

• Strawberries are rich in vitamin C and antioxidants, which may help prevent diseases such as colds, high blood pressure, etc.
• Berries have anti-inflammatory properties that help prevent skin problems like redness, dullness, and sun tanning.
• These are also called queen berries as they are enriched with vitamin C and antioxidants, which prevent serious health issues like cancer, diabetes, and other heart diseases.
• Strawberries are one of the best vitamin C-rich foods in India and across the globe. Here is a quick chia strawberry pudding recipe for weight loss and for your vitamin-C dose.           

6. Guava

• Guava has 5 times more than an orange. It’s not just Vitamin C, Guava has a variety of benefits that can certainly boost your health.

• Guava fruit is rich in Vitamin C, which is an adequate level of vitamins and protects you against illness and infections. It is one of the most consumed vitamin C-rich foods in India.
• Guavas are good to include in your diet as they have low calories that help you in weight loss. This fruit is also a great source of high fiber.
• They also prevent cancer as it has anti-cancer properties and antioxidants.

Herbs And Other Sources Of Vitamin C

Vitamin C is not just found in fruits and vegetables. Many Indian herbs and common kitchen ingredients are also rich in vitamin C. Some of the powerful yet lesser-known sources of vitamin C are as follows:

1. Coriander leaves
2. Curry leaves
3. Moringa leaves
4. Mint leaves
5. Chilli powder and paprika
6. Parsley and thyme

Orange Vs Other Vitamin C-Rich Foods

Let’s have a look at the foods that have more vitamin C than oranges.

Parameters	Orange	Mango	Papaya	Broccoli
Vitamin C content per 100 gm	69.7 mg	123.3 mg	61 mg	89 mg
Extra nutrients	Contains more fiber, potassium, and flavonoids	Vitamin A, beta carotene	Contains lycopene, folate, and papain	It also gives you fiber, calcium, and iron
Facts	Most popular vitamin C, but not the richest	It is better known for vitamin A too.	Has more vitamin C than oranges and also supports collagen production	Contain more vitamin C than most fruits.

Simple Ways To Add More Vitamin C To Your Indian Diet

1. Start your day with lemon water with amla powder. To make it, just mix warm water with a few drops of lemon juice and ½ teaspoon of amla powder.
2. Make a fruit chaat, which includes fruits like oranges, strawberries, and guava for a vitamin C-rich snack. 
3. You can also try amla with black salt or papaya with some lemon juice. One of the amazing ways is to have sprout salad with tomatoes and coriander.
4. Try guava smoothies, they taste delicious and are rich in vitamin C. You can also add a bit of yogurt, honey, and a pinch of black salt.
5. The best vitamin C-rich dal that you can have is with moringa leaves. To make it simply add moringa leaves to your dal when cooking it.

Things To Remember About Vitamin C Intake

From the blog, we know about the fruits, vegetables, herbs, and other sources of vitamin C. But to get the most benefits, you should remember some tips:

1. Try to have raw fruits and vegetables that are rich in vitamin C. Why is raw better than cooked for vitamin C?

That’s because vitamin C is sensitive to heat. When you cook it for a long or heat it at a high temperature, a lot of vitamins get destroyed.

Moreover, when you are having vegetables like capsicum or broccoli, first steam them and then stir-fry them to preserve the nutrients. Also, you can add lemon juice, coriander, or mint to your meal to increase the boost of vitamin C.

2. The best time to consume vitamin C is in the morning or between meals. Why is that?

When you have vitamin C-rich foods on an empty stomach, it helps in their better absorption. 

Plus, when you are having iron-rich foods such as spinach, legumes, etc., make sure to add a dash of lemon juice to them in order to improve the absorption of iron in your body.

When should you not eat vitamin C-rich foods? Just after your meal, because that can cause bloating in some people.

A Quick Recap

In short, vitamin C-rich foods support your immune system, help in iron absorption, promote fat loss, support collagen production, and prevent your skin from dryness and wrinkles.

The recommended intake is different for different age groups. For any age group, a guava can fill the daily vitamin C requirement.

Signs Of Vitamin C Deficiency

• Easy bruising due to weak blood vessels.
• Joint pain or swelling (severe cases).
• Weak, brittle bones.
• Fatigue, mood changes.
• Poor metabolism and iron absorption.
• Bleeding gums, tooth loss, and hair loss.

Vitamin C Rich Vegetables

• Bell pepper
• Zucchini
• Sweet potato
• Broccoli
• Cauliflower
• Tomaotes
• Spinach

Fruits Rich In Vitamin C

• Amla
• Oranges
• Lemons
• Papaya
• Strawberries
• Guava

Herbs and other sources of vitamin C

• Coriander 
• Mint
• Curry leaves
• Moringa
• Parsley
• Thyme
• Chilli powder

Simple Ways to Add More Vitamin C to Your Indian Diet

• Start with warm lemon water mixed with ½ tsp amla powder.
• Eat fruit chaat made with oranges, strawberries, and guava.
• Try papaya with lemon juice or amla with black salt.
• Add a sprouts salad with tomatoes and coriander to your meals.
• Enjoy a guava smoothie with yogurt, honey, and black salt.
• Cook dal with moringa leaves for a nutritious and vitamin C-rich dish.

Things to Remember About Vitamin C Intake

• Eat raw fruits and veggies whenever possible.
• For veggies like capsicum or broccoli, steam and then stir-fry them.
• Add lemon juice, coriander, or mint to meals.
• The best time to consume vitamin C is in the morning or between meals.
• Pair iron-rich foods with lemon juice.
• Avoid consuming Vitamin C-rich foods immediately after meals.

Frequently Asked Questions

Which Food Is Highest In Vitamin C? 

Amla is the richest source of vitamin C. It contains around 600-700 mg per 100 gm. 

How Can I Get 100% Of Vitamin C Daily?

You can get 100% of vitamin C with 1 amla, 1 orange, or a small bowl of guava. They can easily provide you with 75 to 90 mg of vitamin C. 

Does Vitamin C Remove Uric Acid?

A research review by NIH states that the cases of gout significantly decrease with the increase in consumption of vitamin C. So, yes, vitamin C can effectively remove uric acid from your body.

Which Indian Food Is Rich In Vitamin C? 

Amla is the richest source of vitamin C among all Indian foods. Other vitamin C rich foods are guava, oranges, and green chillies too.

What Fruit Has The Most Vitamin C? 

Kakadu plum (also known as Gubinge or Billygoat plum), native to Australia, has the highest vitamin C content, up to 100 times more than oranges, with around 3,000 mg per 100g.

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Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.