Vitamin C or ascorbic acid is water-soluble, that plays a crucial role in maintaining health and vitality. It’s well-known for its powerful antioxidant properties and its ability to support the immune system, collagen production, and overall well-being.  Vit C deficiency can cause many serious diseases like low immunity, frequent cough and cold, dry skin and hair, low absorption of iron, feeling fatigue, anemia. Many Vitamins loose their nutrition on heat, Vitamin C too falls in the same category, so all the fruits and vegetables which are good source of Vit C needs to be consumed without heating it.

The Importance of Vitamin C:

Vitamin C is essential for various bodily functions:

• Antioxidant Protection: Vitamin C helps combat free radicals, which can cause cellular damage and contribute to aging and disease.
• Immune Support: It supports the immune system by enhancing the function of immune cells.
• Collagen Synthesis: Vitamin C is necessary for the synthesis of collagen, a protein that supports skin, bones, blood vessels, and other tissues.
• Wound Healing: It aids in wound healing by promoting tissue repair.
• Iron Absorption: Vitamin C enhances the absorption of non-heme iron from plant-based foods.

Fruits and vegetables rich in vitamin C

1.Oranges

Oranges most commonly found in winters, starts from the month of Nov till Feb. They are the juiciest fruit with sweet and tangy taste in whole. Some consume them as a juice or pudding or just as a fruit.  They are very great source of Vitamin C.

Consuming two oranges a day can suffice our daily requirement of vit C.

2.Lemon/ Nimbu

Lemons are found easily in winters and get scarce in other months of the year. Best part about lemons is their juice can be stored for longer time in the freeze as a squash or simply as a lemon juice. Nimbu ka achhar is all time favourite pickle and an excellent probiotic. This pickle doesn’t need any oil for preservation so it is completely gut friendly.

Don’t forget about the benefits of Lemon Tea if you are suffering from cold.

3.Sweet Lime

Like all other citrus fruits Sweet lime too is an immunity booster. Sweet lime is mostly consumed in the form of juice or sometimes as a fruit. Many use this fruit as an energizer, when they feel fatigue or need of sugar/glucose; a glass of sweet lime juice will certainly help you and gives you instant energy.

4.Gooseberry/Amla

Amla is the richest source of Vitamin C. In fact, I would like to say an ‘Amla a day will definitely keeps the diseases away’.  Consume it daily, in the form of juice or pickle or candy or murabba, but yes consume it. Definitely, it is the solution of many health problems. Amla is an immunity booster, if you suffer from prolonged cough and cold and get viral infections very frequently, it is the suggested fruit for you.

5.Apples

Apples is the rich source of many minerals and vitamins, high in fibers, anti-oxidants and an excellent pre-biotic. When we speak about eating BRAT food after diarrhea or stomach infection. In this ‘A’ stands for apples, so apples are a good food required for your stomach. Apples are good source of Vitamin-C too.  If you go with the season, when oranges and amla not available in the market for the source of vitamin-C, apples are there to rescue you.

6.Mango

Mango the king of all fruits, is called to be a king for many reasons. It has high nutritional values. They very rich in fibers, proteins, sugar, carbohydrates and copper. Mango is one of the favorite source of vitamin C among everyone. Who doesn’t like this fruit in summers, when it comes with so much benefits, it is just cherry on top.

7.Kiwis

Kiwi fruit is mainly found in the mountain hilly areas. These small sized fruit, has a beauty of its own, when you cut and look inside. Its leaf green color with properly placed small black seeds make them just class apart. Apart from its beauty, they have many nutritious values also. They are packed with lot of Vitamin-C, Vitamin-E, folate and fibers.

8.Berries

Berries were known to be jungle fruit, easily available in the jungle and became food for many jungle travelers. Every place has their own local berries, which is grown in that reason. They are very healthy and nutritious for us. Strawberries, Black berries, Blue berries, Mulberries, all these juicy berries pops up in the month of feb and march. All these berries tastes amazing, they goes so well in any pudding or cakes. Best way is to consume them as a fruit to get maximum benefits.

9.Tomatoes

Tomatoes is another source of Vitamin C available anywhere anytime around the year. It can be mixed with salads; it has the enhancing taste of itself which makes any salad any vegetable tasty. Apart from this, tomatoes are prevents from constipation, aids in boosting immunity system.

10.Broccoli

Broccoli, like tomatoes is a taste enhancer of any salad. Helps in boosting immunity system, helps in reducing inflammation. It is also is a rich source of vitamin C.