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Best and Easy natural ways to get Vitamin C in India

Food, Vitamin C, Lemon, Potato,



In the previous article, we discuss the easy ways to increase immunity. Today, we will discuss Vitamin C, an important antioxidant. The coronavirus crisis has highlighted the importance of taking antioxidants like vitamin C. Vitamin C is very important for our body and it helps our body to fight the free radicals and fights many disease-causing pathogens. On average an adult body needs 40mg of vitamin C on daily basis. Vitamin C helps to protect our cells from decay and gives us radiating skin with strong bones. Mostly, we are told to take vitamin C supplements to complete the daily need of the body; however, I am going to tell you some very easy and best sources of Vitamin C available around you or in your kitchen. You can easily use these sources to get a daily dose of vitamin C for yourself. Some of these foods are available at a very cheap rate or we can even grow them in our garden. 


1) Lemon -
Lemon, Vitamin C

We can easily found these small yellow-colored citrus fruits in every home in India. It is common in India to make Lemon water in summers because it provides essential micro-nutrients to the body which the body loses due to sweat. On average, we can find 53 mg of Vitamin C is 100 gm of lemon juice. Therefore, we can also get our daily dose of vitamin C from the lemon by drinking lemon water two to three times a day. 

2) Green Chilli-
Green Chilli, Vitamin C

Green Chilli can be called the food of the poor because many poor people in India survive on the green chili. On average 100 grams of green Chilli contains 144 mg of Vitamin C. In India, we use green chili very often, and sometimes, we even eat it raw or with salad. Green Chilli is the commonest item available in Indian kitchens which can provide a good amount of vitamin C.

3) Amla -
Amla, Vitamin C

The use of amla in various forms is very common in India. Amla is available in the winters but we can easily get the alma juice throughout the year. Amla is supposed to have 20 times more vitamin C than oranges. Therefore, we should add Amla in some form to our daily diet to get the required dose of vitamin C. 

4) Kokum - 
Kokum, Vitamin C

This small red-colored tiny fruit is grown in the Konkan region of India and the people of this area make many things by using Kokum like Kokum sharbat, Solkadi. Kokum is used in a similar way as tamarind is used in the rest of India. Kokum fruit is a rich source of vitamin C, therefore, we should consider adding it to our diet.

5) Tamarind - 
Taramind, Vitamin C

Tamarind is common to Indian cousins and it is used in all parts of India. It is used to give a sour taste to food items and increase their digestive powers. Like kokum, we can use tamarind to make many dishes and drinks which are very healthy and rich in vitamin C. 

6) Hibiscus Flower - 
Hibiscus, Flower, Red Flower, Garden Flower
We can easily spot hibiscus red or yellow or white flowers growing around us. This flower is already used in many medicines and shampoos. We can make a tea from hibiscus flowers which is red in color (if made from red flowers) and very rich in vitamin C. 

7) Broccoli or Cauliflower -
Cauliflower, Vitamin C

Both Broccoli and cauliflower provide a good dose of vitamin C. Therefore, we should add them to our diet. Cauliflower is more commonly available in India than Broccoli, therefore, we can go with Cauliflower. On average, cauliflower contains 48.2 mg of vitamin C per 100 gram. 

8) Potato -
Potato, Vitamin C

Another common king of Indian kitchens is Potato which is also rich in vitamin C and is available at a very reasonable rate in the market. We can also refer to potatoes as the food of the poor because they fill the stomach of many hungry people at much less price than other food items. 

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