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Vitamin C received a great deal of attention, and with good reason during the pandemic, as it was popularized as an immunity booster. It was hailed by several as a must-have in your diet. But before going on to discuss, what are the sources of Vitamin C in your diet, it’s important to understand what Vitamin C is.

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient that is necessary for the growth, development, and repair of all body tissues. It makes important contributions to the proper functioning of the body including collagen formation, iron absorption from plant-based foods, improving the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

It is one of the many antioxidants that help protect our body against any damage caused by free radicals, as well as toxic chemicals, air pollution, and pollutants like cigarette smoke.

Sadly, vitamin C is not stored in the body, so, it’s essential to continuously supply it to our body with a proper diet to maintain healthy levels. This can be done by including vitamin C-rich fruits and vegetables in the daily diet that would help you be fit, stronger, and better andar se.

To figure out whether Vitamin C is a part of your diet or not, you need to know the various foods that contain it. So let’s get started.

Rich Sources of Vitamin C

1. Citrus fruits such as Oranges

All-time favourite – ORANGES – are the saviours of your body! Did you know that 100 grams of oranges contain 53.2 mg of Vitamin C which is pretty cool!

The Best Time To Eat: Breakfast/Lunch

The Worst Time To Eat: Dinner

2. Kiwi Fruit

This sweet and sour nutritious delight helps keep you fit and healthy by providing 71 mg of vitamin C per 100gms. It aids in detoxifying your body plus it is loaded with fibre and lots of minerals that provides you with energy.

The Best Time To Eat: An Empty Stomach Early Morning/An Hour Before Bed

The Worst Time To Eat: Immediate After Lunch

3. Strawberries

Strawberries aren’t just the best thing about summer – it’s also deliciously high in antioxidants that protect your body against toxins. Either having it raw or in smoothies, it just refreshes your mind and body with its natural goodness and sweetness. Just 100 grams of strawberries provides 58.8 mg of vitamin C.

The Best Time To Eat: Pre and Post Workout

The Worst Time To Eat: None

4. Pineapple

If pina coladas are your favourite, then you’re probably getting enough vitamin C. Kidding! You will be surprised to know that 1 Slice of Pineapple offers 79.3 mg of vitamin C! Not only, it is a rich source of vitamin C but also aids in digestion, strengthens bones, is good for teeth and eyes, is rich in nutrients and antioxidants thus supporting a better immune system.

The Best Time To Eat: Breakfast

The Worst Time To Eat: Dinner

5. Papaya

Be it a fruit salad or dessert, papayas are one of the healthiest and sweetest delicacies. Low in calories and high in fibre, it helps in weight loss and reducing cholesterol. It contains vitamin A and C, which helps boost your immune system and remove toxins from the body.

The Best Time To Eat: Breakfast/Snacks

The Worst Time To Eat: Dinner

6. Cauliflower

Your best friend when it comes to fitness! From being keto-friendly to vegan-friendly, it just goes with any diet. Added to it, it is super low in calories, high in fibre, rich in nutrients and a good source of antioxidants that help promote better health and aids in weight loss. Including 1 small Cauliflower in your daily diet contains 127.7 mg of vitamin C!

The Best Time To Eat: Breakfast/Lunch/Early Dinner

The Worst Time To Eat: Just before sleeping at night.

7. Broccoli

This cruciferous veggie is perfect for you when it comes to being fit and healthy. Just 100 grams of raw Broccoli contains 89 mg of vitamin C that you can add in your salads, sabzi or enjoy it as a soup!
Numerous observational studies have shown a possible association between eating plenty of vitamin-C-rich cruciferous vegetables and lowered oxidative stress, thereby improving immunity and a decreased risk of cancer and heart disease.

The Best Time To Eat: Breakfast/Lunch/Early dinner

The Worst Time To Eat: Just before sleep.

8. Green and Red Bell Peppers

These spicy yet healthy veggies give a special touch to any dish. Be free to add these lovely bell peppers (capsicum) in your everyday meal in which green bell peppers provide you 95.7 mg of vitamin C whereas red bell peppers provide you 152 mg of vitamin C. Also, they’re packed with vitamins and low in calories making it perfect for losing weight!
They are an excellent source of vitamin A, vitamin C, and potassium. Also, they contain a healthy dose of fibre, folate, and iron.

The Best Time To Eat: Breakfast/Lunch/Dinner

The Worst Time To Eat: Just before sleep.

Now that you know which foods are high in Vitamin C, it is also essential to know how much of it does your body requires in order to avoid the risk of overdosing yourself with it. 

How much Vitamin C do I need?

The recommended amount of Vitamin C is 75 mg for adult women and around 100 mg for men, however, the dosage will increase in the case of pregnant and breastfeeding individuals.

Do I need Vitamin C supplements?

Vitamin C deficiencies are seldom reported and usually manifest as scurvy (bleeding gums). However, Vitamin C supplements, in combination with Zinc are often prescribed to boost the Immunity of patients. You can definitely try OZiva’s Immunity Builder that is clean and safe for both vegans and vegetarians!

The Takeaway!

Ensure that there is plenty of Vitamin C in your diet with all the foods mentioned above and there is nothing wrong in having Vitamin C supplements daily as they boost your immunity!


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