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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Vitamin C, being a water-soluble vitamin, supports detoxification, reduces oxidative stress, improves digestion and aids in weight loss, too. Let's explore some Vitamin C-rich foods you can incorporate in your routine.
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Lemons provide 48.16mg/100g of Vitamin C, which can aid weight management and digestion and might also help detox your body. So enjoy a refreshing lemon water during your day, or squeeze some lemon over your bhaji, dal, etc.
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Oranges have almost 42.72mg/100g of Vitamin C, so they can easily be incorporated as a mid-meal snack whenever they are fresh in the season.
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Amla, also known as Indian Gooseberry, is a tangy delight filled with Vitamin C, approx 252.2mg/100g, and can be eaten as a mid-meal snack between meals or added to your smoothie or oatmeal.
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Guava is a fantastic source of Vitamin C, 214mg/100g, that is only found in the fruit category. It is a tangy surprise.
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Yellow Capsicum is a perfect addition to your salads and can also be eaten raw with a dip as a mid-meal snack. It is a good source of Vitamin C providing around 127mg/100g.
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Raw mango with its season coming up, can be a perfect tangy addition to your dishes to uptake your Vitamin C intake. It provides around 90mg/100g Vitamin C and can be added to your salads, include them in your dressings or chutneys.
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Green chillies are a good source of with 94mg/100g of Vitamin C, it can be a perfect chilly addition to your dishes.
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One important tip that almost everyone misses about Vitamin C is that it is a water-soluble vitamin; it's also heat-sensitive, so avoid heating your Vitamin-rich foods and adding them to food or water at higher temperatures.
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Vitamin C, a water-soluble and heat-sensitive vitamin, in known for its various health benefits improving immune and skin health, aiding digestion and assisting in weight management. Try adding at least a Vitamin C source to your routine to get the benefits.
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