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10 August 2022

Consume Fruits And Vegetables And Get Your Dose Of Vitamin C

  Consume Fruits And Vegetables And Get Your Dose Of Vitamin C

The name Vitamin was given as they are Vital Amines to the body. These are nutrients that are required in very minute quantities but have the power to cure specific diseases. There are two types of vitamins, water-soluble and fat-soluble vitamins. Vitamin C is a very versatile water-soluble vitamin. “Vitamin C is necessary for those times in the life span where growth and development are happening, or tissues are being repaired.

Growth is from pregnancy to infancy, childhood and adolescence. It is required in adults as we are losing skin, bone tissues and red blood corpuscles on a regular basis from the human body, which needs to be replenished,” reveals Dharini Krishnan, Consultant Dietitian, Chennai who says this vitamin plays a major role in developing health and immunity in both infants and adults.

Vitamin C is called Ascorbic Acid. It has a very important role in helping absorb iron from food into our bodies. “Iron deficiency leads to anemia, which is a global problem. Indians have their share of iron deficiency not only in adults but also in adolescent girl children,” warns Krishnan who says this needs to be corrected. Dietary surveys show that the amount of iron taken in diets is sufficient, but the absorption is not happening. “Therefore, infants require 25 mg of Vitamin C per day, childhood, adolescence and adults require 40 mg, pregnancy requires 60 mg and lactation 80 mg per day of Vitamin C respectively,” advises the dietician.

 This water-soluble vitamin is found predominantly in fruits and vegetables, but experts feel that while cooking, the vitamins are reduced. “Among the fruits, Amla is the highest in Vitamin C in India. Followed by amla, comes all other fruits such as the citrus fruits such as orange and sweet lime, papaya, guava, lemon, strawberries and grapefruit,” says Krishnan who lists vegetables that are a good source of Vitamin C. “Among vegetables, cabbage, Brussel sprouts, capsicum and green leafy vegetables have vitamin C. But the vitamin is lost during cooking in two ways. One by the heat itself and the other by the excess water which is removed from the vegetable while cooking. Whichever can be used by treating it to minimal heating or as raw is even better to retain the vitamin,” she says.

Various studies have shown that vitamin C reduces skin damage due to the harmful UV rays and also helps in skin healing properties. “The immune system works well when the body is not deficient in many minerals and vitamins. Vitamin C plays an important role in both innate and adaptive immunity. The phagocytic activity helps remove the microbial load,” says Krishnan who says that vitamin C also plays a role in collagen synthesis. “Collagen is a protein which plays an important role in building and repairing tissues, especially the bone, hair, skin and muscles. When there is a wound of any type, whether an open wound or an internal wound, for repairing the same collagen is required, and Vitamin C aids in the formation of collagen,” she explains.

The teeth and gums are also maintained by Vitamin C. Especially the gum health determines the teeth health as it holds the teeth together. “Deficiency of Vitamin C leads to bleeding gums, which can affect the teeth' health too. Severe deficiency leads to scurvy which creates bruises in the gums and even hair and skin are affected” says the expert.

When a person consumes more than the prescribed amount of the vitamin, it doesn’t cause any health issues. But, when there is an overdose of supplements, it leads to heartburn, diarrhea, vomiting, stomach cramps and so on. Regular intake of fresh fruits and vegetables provides the much-needed vitamin levels to the body, and there is no need for a supplement to be consumed unless recommended by your physician.

There is an adverse effect on the body when this vitamin is consumed in lesser proportions too. The deficiency leads to various complications predominantly related to skin, bone, and teeth.

An immunity booster, this vitamin is found in fruits and vegetables in their raw state. Fruits such as amla, oranges, sweet lime, lemons, papaya, guavas, strawberries and vegetables such as broccoli, tomatoes, kale, peas, etc. They are considered high vitamin C foods.

Pro Tip: Vitamin C can get destroyed by exposure to heat, air and light. Hence, consume it immediately when it is sliced.

1.Kakadu Plums

A native of Australia, this superfood contains vitamin C hundred times more vitamin C than oranges. It is rich in potassium and antioxidants; these plums benefit the eyes.

Pro Tip: The concentration of vitamin C in Kakadu plums is so high that it makes it the richest source of this vitamin.


This fleshy fruit originated from Mexico and South America and is found to lower blood pressure and total cholesterol levels.

Pro Tio: Guavas help in the strengthening of gums and teeth.


Rich in antioxidants, this vitamin C-rich fruit reduces stress and improves immunity. Studies show that regular consumption of Kiwi reduces blood platelet stickiness, thereby reducing the chances of blood clots and stroke.

4.Bell Peppers

A veggie that is low on calories and high on nutrients, bell peppers have anti-inflammatory and healing properties. Half a cup of coloured pepper takes care of your daily dose of vitamin A and C.


An excellent source of vitamin C, strawberries aid in skin health and immunity. A good source of potassium and magnesium, these berries help with dental health. It may also reduce the risk of cardiovascular disease and stroke.


Oranges help in absorbing iron, which helps in fighting anemia. It promotes collagen production which results in an effective healing process.

A bowl of papaya has anti-inflammatory effects on your brain, thereby aiding memory. Half a papaya has more concentration of this vitamin than a full orange.

One of the significant nutrients in blackcurrant is vitamin C. It has double the antioxidant property compared to blueberries. It helps in the strengthening of the immune system and eases flu symptoms.

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