Vitamin C is vital for overall health due to its roles in immune function, collagen synthesis, and antioxidant protection. It supports the immune system by aiding in the production of white blood cells and antibodies. As a potent antioxidant, Vitamin C helps neutralise free radicals, protecting cells from damage that can lead to chronic diseases. Crucially, it is essential for collagen formation, necessary for maintaining skin elasticity, wound healing, and structural support in bones and blood vessels.
Here are 8 simple ways to add Vitamin C to your daily intake
Citrus fruits: Oranges, grapefruits, lemons, and limes are renowned for their high Vitamin C content, crucial for immune function and collagen synthesis. Oranges and grapefruits offer juicy segments or freshly squeezed juices, while lemons and limes add zest to dishes and drinks, enhancing both flavour and nutrient intake, says Mumbai-based nutritionist Monika Ahuja.
Bell peppers: Red, yellow, and green bell peppers are vibrant sources of Vitamin C, essential for immune support and skin health. Whether raw in salads, stuffed with grains and lean meats, or added to stir-fries, they contribute a sweet crunch and a burst of antioxidants to meals.
Strawberries: These sweet berries are packed with Vitamin C, antioxidants, and dietary fibre, says Ahuja. Enjoyed fresh, they make a delightful snack or a colourful addition to breakfast favourites like yoghurt and oatmeal. Blended into smoothies, strawberries provide a refreshing and nutrient-rich boost to your day.
Kiwifruit: Kiwi is a small but potent fruit loaded with Vitamin C and dietary fibre. Its tangy flavour and emerald, green flesh make it a refreshing addition to salads, or enjoy it simply scooped out with a spoon for a quick Vitamin C-packed snack.
Broccoli: This cruciferous vegetable not only offers fibre and essential nutrients but also serves as a notable source of Vitamin C. Lightly steaming or stir-frying broccoli preserves its nutrients and enhances its mild, earthy taste, making it a versatile addition to various dishes.
Tomatoes: Fresh tomatoes and tomato juice are rich in Vitamin C and lycopene, a powerful antioxidant. Whether sliced in salads, layered in sandwiches, or cooked into sauces and soups, tomatoes add bright flavour and beneficial nutrients to meals while supporting overall health and immune function.
Leafy greens: Spinach, kale, and Swiss chard are leafy green vegetables packed with Vitamin C and a host of other essential vitamins, minerals, and antioxidants. Incorporate them raw into salads, blend them into nutritious smoothies, or cook them as a side dish to boost your daily intake of vital nutrients, says Ahuja.
Guava: This tropical fruit is exceptionally rich in Vitamin C, fibre, and antioxidants, supporting immune health and digestive function. Enjoyed fresh, guava offers a sweet and slightly tangy flavor, or blend it into juice for a refreshing beverage that enhances your daily nutrient intake and overall wellbeing.
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