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Food & Beverages

10 Power-Packed Natural Sources Of Vitamin C

By Somdutta Mazumder

Updated - March 25, 2021 7 min read

In the course of our modern hectic schedules, getting things done, and doing well at work, the needs of our body often end up taking a back seat. Starving at lunch hour? Why not order a greasy burger that you can wolf down in a jiffy! Need to get to a meeting venue a few blocks away? Nah, don't have the time to walk, let's just cab it! While you're doing both these tasks as efficiently as possible, the need for your body to receive nutrition-rich food and physical activity, continues to go largely unmet. 


One such physical need most of us end up neglecting? The need to include sufficient quantities of certain nutrients in our diet. Still, macronutrients like carbs, protein and fat which we need in larger quantities to generate energy, are easier to acquire, thanks to the myriad of common foods one can find them in. But micronutrients like Vitamins and Minerals that our body requires in smaller traces? Now that's something a lot of us end up skipping out on. 


Today, we'd like to take a moment to talk about one such vital micronutrient, Vitamin C. Critical for your body to grow and repair tissues as well as build skin, tendons, ligaments, and blood vessels, Vitamin C exerts a huge influence on your immunity, blood pressure and the maintenance of your bone, skin, teeth, and joints. No wonder its significance is so often and widely stressed upon by medical professionals. What we're here to tell you, however, is HOW to make sure you get your dose of Vitamin C, without doing much at all. You don't need to invest in fancy supplements or ingest bitter capsules. Instead, here are 10 tasty foods you can feast on, which double up as fantastic natural sources of Vitamin C! 


1. Guava 

The delicious tropical fruit of Guava is filled to the brim with essential vitamins and minerals, out of which Vitamin C is present in the largest amounts. In fact, Guava is considered to contain about twice the amount of Vitamin C as oranges, one of the long-established and most endorsed sources of the micronutrient. A single fruit of Guava weighing around 100 gms, would have nearly 200gms of Vitamin C content. Which explains why regular consumption of Guava is linked to a myriad of health benefits, including enhanced immunity, heart health, and reduced risk of cancer and diabetes. 


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2. Brocolli 

Love it or hate it, Brocolli is one of the richest sources of a hoard of fibre, vitamins and minerals, including Vitamin C, A, E, K as well as a cluster of B Vitamins including folic acid. Half a cup of cooked broccoli would contain about 50 milligrams of Vitamin C. Subsequent to the vegetable's abundant bounty of nutrients, is the plentiful health benefits its regular consumption can bring into one's life. Brocolli also contains potent antioxidants, which combined with Vitamin C, iron, and fibre translate to better skin, improved digestion, weight loss, and a healthier heart, just to name a few.  


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3. Pineapple 

Pineapples are loaded with Vitamin C and Manganese, and can provide nearly 131% of the daily recommended amount for the former nutrient. Eating a few fresh slices of pineapple on a regular basis will do wonders for your immunity, digestion, organ health, skin and hair, as well as energy levels. 1 cup of raw Pineapple chunks comprises nearly 79 milligrams of Vitamin C. Whether its silkier hair, nourished skin or a robust immunity that you're on the hunt for, you can fall back on Pineapples to furnish you with a heavy load of required nutrients every day! 


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Also Read: 8 Healthy Snack Bowls Great For Weight Loss


4. Cauliflower 

This cruciferous vegetable is every bit as delightful to eat when cooked nicely, as it is useful for deriving fibre and vitamins. Cauliflowers contain high amounts of Vitamin C, with just one serving offering you nearly 100% of the daily recommended amount of Vitamin C. This vegetable packs a serious nutrient-rich punch, and furnishes your body with gut-friendly fibre, potent antioxidants and choline, a nutrient related to memory and brain performance. 


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5. Papaya

If you're grimacing right now at the thought of eating raw Papaya, believe me, I can relate completely. But just take a look at this fruit's (yes, Papaya is a fruit) nutrition chart and you might just be convinced otherwise. Extremely rich in Vitamin C and Vitamin A, regular consumption of Papaya works like magic to boost your gut's health, improve digestion and improve metabolism. On top of these, Papayas also lead to better heart health, better brain performance and the skin of your dreams. Just one cup of Papaya will fetch you 87 milligrams of Vitamin C, along with powerful antioxidants! 


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6. Tomato Juice

Want a slimmer waist along with substantially improved health? Down a glass of Tomato juice every morning, and reap the rewards of its many nutrients. Containing copious amounts of Vitamin C, B Vitamins, and Potassium, coupled with an array of antioxidants such as lycopene, Tomato Juice is one of the healthiest concoctions overflowing with benefits for your body. Some of the things you stand to gain with regular consumption of Tomato juice are healthy skin, reduction in cholesterol levels, weight loss and a smoothly functioning digestive tract. 


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7. Mango 

I doubt I need to speak much about how heavenly Mangoes taste, there's a reason it's considered to be the king of fruits after all. But as it turns out, on top of being incredibly mouthwatering, mangoes also come packed with a bunch of essential nutrients, the most prominent of them being Vitamin C. A mango is fairly low in calories yet immensely rich in nutrients, making it one of the healthiest fruits to snack on. 1 cup of sliced mango, contains roughly 60.1 milligrams of Vitamin C content, thereby paving the way for improved immunity, heart health, digestive health, as well as eye, skin and hair health! 


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Also Read: Cut Down On Calories With Dark Chocolate Based Recipes!


8. Red Bell Pepper 

Did you know one medium-sized red bell pepper can fetch you roughly 169% of the recommended daily intake of Vitamin C? Well, now you do! Red bell peppers are actually one of the top mentions when it comes to listing the richest sources of Vitamin C in the fruit and vegetable world. Along with Vitamin C, red bell peppers also contain generous amounts of Vitamin B6 and Folate. With the potent benefits of Vitamin C and Vitamin A joining hands, red bell peppers become a powerful supplier of antioxidants, leading to a trimmed waistline, weight reduction, stronger immunity and improved vision. 


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9. Strawberry

Strawberries are beautiful to look at and juicy to munch on, sure, but this fruit offers a lot more than taste and flavour. Its long list of nutrients includes Vitamin C, Manganese, Flavonoids, Folate and other beneficial antioxidants, which fuse together to give you a powerful shield against cancer, vascular disease, dementia and diabetes. 1 cup of sliced strawberries contains about 97.6 milligrams of Vitamin C content, which is 108% of the daily recommended intake of this essential micronutrient. Strawberries can also work wonders to improve skin elasticity and overall health, by channelling their rich Vitamin C content to produce collagen. 


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10. Orange Juice 

Last but by no means the last, oranges have long been dubbed as one of the richest food sources of Vitamin C. So, a big glass of unsweetened orange juice can meet nearly twice the recommended daily amount of Vitamin C. Starting your day with some OJ will strengthen your immune system substantially, thereby helping you fight diseases, flu-like symptoms and the common cold. Fresh orange juice is also a brilliant mood and energy enhancer, and the abundant antioxidants keep your body thriving from the inside! 


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Get a rich dose of Vitamin C by snacking on these delish fruits and veggies. Nutrition made tastier and easier!


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