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Top 10 Indian Foods Rich In Vitamin C
Many natural sources of vitamin C are abundant, including fresh fruits and vegetables. The following are the richest sources:
- (700 mg/100 g) Indian gooseberry
- Lime, orange, and lemon are examples of citrus fruits.
- tomato juice and tomatoes
- green and red peppers, potatoes
- Cantaloupes, strawberries, and kiwifruit
- cereals fortified with green leafy vegetables such as broccoli
Cooking and long periods of storage reduce the vitamin C content of food.
Steaming or microwaving can help to reduce cooking losses.
A sufficient intake of raw fruits and vegetables, corresponding to 5 or more servings of different fruits and vegetables per day, usually provides all of the vitamin C required.
What actually Vitamin C is?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. This vitamin is excreted by the kidneys and cannot be produced by the body. As a result, it must be consumed through diet. It is also a powerful antioxidant that aids in the formation of cells and tissues.
Knowing all of the benefits of vitamin C, you're probably wondering how you can meet your daily requirements for this vitamin. Food sources are the best and most natural way to increase the level of vitamin C in the body. Check out the guide below to learn about vitamin C-rich foods. It contains the top 15 such foods that can be considered without hesitation.
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Some Fruits also rich in Vitamin C Such as:
10 Essential Indian Fruits High in Vitamin C –
1. Citrus Fruits:
Citrus fruits such as oranges, grapefruits, lemons, and limes are high in vitamin C.
Orange juice is also an excellent diet fruit juice, containing only 45 calories and 93 mg of Vitamin C per 100 gm serving.
Grapefruit juice contains 70 mg of Vitamin C in the same amount.
Vitamin C content of sweet lime is 40 mg/100 gm.
Lemons contain 53 mg of vitamin C per 100 gm and are used in many detox water recipes to flush out toxins from the body; it is best to consume them first thing in the morning with ginger and water.
All of these fruits can be used to make cocktails, desserts, and parfaits.
2. Strawberries:
Strawberries are the most flavorful and delicious of all berries.
They are high in antioxidants and fibre, making them beneficial to the heart and skin.
Raw strawberries contain 59 mg of Vitamin C per 100 g.
Aids digestive health and keeps you feeling fuller for longer
Toppings for yoghurt and ice cream cups, as well as smoothies and juices
3. Vegetarians' best source of vitamin C is bell peppers.
Highly nutritious and full of health benefits
Enhancers of flavour in both vegetarian and non-vegetarian dishes
Have heart-healthy advantages
Avoid cataracts.
Prevent the formation of blood clots in the veins.
Lowers the risk of heart attacks and diseases
A half cup of raw red bell peppers contains up to 140 mg of Vitamin C.
4. Papaya:
This fruit is high in antioxidants and Vitamin C.
It contains an enzyme called Papain, which aids digestion.
It can be used to tenderise meat.
It's also high in fibre and water.
Reduced risk of heart disease, diabetes, and cancer, improved blood glucose control in diabetics,
lower blood pressure, skin and vision health, and wound healing
In 100 gm, papaya contains 102 percent of Vitamin C and 39 calories.
Add it to smoothies or eat it raw.
5. Vitamin C Rich like Green Leafy Vegetables:
Vitamin C is abundant in leafy green vegetables such as spinach.
Plant nutrient richest sources
One 100 g serving of spinach contains up to 120 mg of Vitamin C.
Everyday consumption is advised.
Reduces the risk of obesity, heart disease, hypertension, and mental decline.
6. Kiwi:
A kiwi contains more vitamin C than an orange.
The kiwifruit is known as a vitamin C powerhouse.
2 medium-sized kiwi fruits contain up to 137.2 mg of vitamin C.
They also contain a lot of potassium, flavonoids, and copper.
It helps to strengthen respiratory tracts.
Kiwis can also be used in desserts (cakes and pastries), fruit juices, cocktails, salad dressings, fruit
salads, and other dishes.
7. Broccoli:
Broccoli is your most reliable healthy companion.
It can be eaten raw or cooked.
In 100 g, this green cruciferous vegetable contains 132 mg of Vitamin C.
Fiber-rich and only about 30 calories
It also cleanses your blood and flushes out toxins.
Salads, pizzas, pastas, and simple stir fry or curry recipes all use it.
8. Vitamin C Rich Fruits Like Guava
Guava is high in vitamin C.
Guava contains up to 250 mg of Vitamin C per 100 g.
This amount of vitamin C is more than twice our daily requirement.
Other important nutrients include dietary fibre, folic acid, potassium, and manganese.
One 100 gm serving contains only 68 calories, making it an excellent diet superfood.
Guavas are very adaptable fruits that can be used in desserts, fruit salads, juices, and cocktails.
9. Amla:
Amla is an Indian secret fruit used by Ayurvedic practitioners and herbologists.
Nature provides highly nutritious foods with concentrated supplies of Vitamin C.
Amla contains 600 mg of vitamin C per 100 g.
It can be eaten in sweet pickled form or dried and made into candy.
Immune-boosting properties of amla juice
Protect your body from seasonal or other diseases.
10. Tomatoes:
Bright red fruits, which are frequently misidentified as vegetables, are high in vitamin C.
100 g of raw diced tomatoes contains nearly 100 mg of Vitamin C.
It promotes healthier skin and has a cooling effect on the skin.
It is high in antioxidants and has anti-inflammatory properties.
Reduced risk of cardiovascular disease and cancer
It contains potassium, folate, and vitamin K as well.
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