Vitamin C is an essential vitamin required by the body for various bodily functions. At this time of the pandemic, it is all the more important when maintaining a healthy body and boosting immunity is the key to survival!
Dietitian sheds light on the topic by revealing that this water-soluble vitamin is available in a considerable number of foods. Yet, most Indians are unable to meet the daily requirement for Vitamin C or Ascorbic acid.
Vitamin C plays many roles in our body-from enhancing our immune system to acting as an antioxidant, from enhancing collagen synthesis to improving iron absorption. This vitamin dramatically contributes to our health and wellbeing. There are some foods that people can include in their diet to increase their Vitamin C levels!
- Amla or Indian gooseberry: Amla is the richest source of Vitamin C in India, containing 600 mg per 100g! As it is, in a pickle or powder form, or even as fresh fruit, it can quickly help meet adult daily requirements as the Vitamin content in Amla is retained both in fresh and dried forms. No wonder it is known as the Indian superfood!
- Guava : The tasty Guava contains enough vitamin C to meet our daily needs. The consumption of 100g of Guava doubles iron absorption from food. Let’s make sure to pick up some guavas the next time you go to the market! This ‘wonder fruit’ deserves our attention!
- Papaya : Papaya, yet another fruit rich in Vitamin C and even Vitamin A, contains 64 mg of Vitamin C per 100 grams. Just a cup of papaya can easily satisfy our daily nutritional needs as well as fight inflammation.
- Sprouts : Sprouting lentils is another source of Vitamin C less discussed. Even though Dal and Lentils aren’t particularly rich in nutrients, germination can significantly increase nutrient content, particularly vitamin C and antioxidant levels. You can include them in your salads or make sprouts khichdi for picky eaters.
- Amaranth greens: Amaranth is a hot commodity for all the right reasons. Including Amaranth Leaves daily can significantly improve the Vitamin C content in our foods and be a rich source of iron! Just 100g fresh leaves contain 43.3 mg of Vitamin C. Having them in your salads, Rotis, Dals, or Saag can be a great meal option to include this superfood in your diet!
Make sure you include all these foods to increase the Vitamin C levels in your diet. But make sure not to overheat the foods or cook them in excess water as this vitamin is both heat and water labile!