Benefits and sources of Vitamin-C

Vitamin-C is an essential nutrient required for building healthy bones, cartilages, skin and hairs. The collagen formation from Vitamin-C helps in wound healing, and acts as an antioxidant. Vitamin-C also called as ascorbic acid which is an essential Micronutrient. It is responsible for various metabolic activities in your Body.

Vitamin C Deficiency can lead to scurvy which is characterized by swollen and bleeding gums, poor wound healing, and thickening of skin. There are other diseases like fatigue, anaemia, joint pains, and depression also major causes of Vitamin-C deficiency.

It is also known as Immunity Booster hence recommended for consumption mainly in Winter Season to get relief from viral diseases and common cold. As Human body does not store it permanently people need to get this nutrient from various Diet. So let’s begin with various benefits and sources of vitamin C.

Vitamin-C rich Fruits :

Amla :

amla - source of vitamin c

Some researches has proven that Amla (popularly known as Indian Gooseberry) has twice the antioxidant power of acai berry and eight times more vitamin C than an orange and around 17 times that of a pomegranate. Amla, truly deserves its superfood status. According to some nutritionists and health experts, amla juice helps in improvement of digestion and also builds a strong metabolism. Having a glass of amla juice with salt and pepper to taste, helps in improving digestion as well as it keeps you satiated for a longer period of time, which ultimately helps in curbing appetite and thus helps in weight loss.

Pineapple :

pineapple-sources of vitamin c

Pineapple is also known as powerhouse of Nutrients. It carries sufficient amount of Vitamin-C. A mineral called as manganese, is also found in pineapple which is a great addition to our diet. Pineapple is also contains beta-carotene that helps in fighting macular degeneration.The manganese (Mn) enzyme basically found in Pineapple juice has been used to boost sperm mobility and quality in men and fertility in women.


papaya-source of vitamin C

Papaya is also rich in Vitamin-C and it is good for your heart. It also helps to protect against colon cancer. It improves memory and has potent anti-inflammatory effects in your brain. These fruits contain enzymes like papain and chymopapain, which help lower the inflammation in different parts of the body. It helps in relief of toothache, skin care as well as regulates menstruation.



Lemon is one of the top notch Fruit carries high amount of Vitamin-C and powerful nutrients.It is easily available and mostly found in summer season. You can take it as a refreshment drink every day. Lemon may aid anaemia, risk of heart disease,May Help Control Weight, helps in treating kidney stone and cancer.

Berries / Strawberries:


Every 100g of strawberries contain 59mg of vitamin C .Apart from Vitamin-C it also contains manganese, foliate, and other antioxidants. Strawberries are very good in aroma, bright colour and sweet taste can be consumed as raw or as milkshake. It may help to prevent diabetes, cancer, heart disease, etc. Berries like blueberries, raspberries and blackberries can also be considered.



Guava contains 126mg of Vitamin Cand contains antioxidants and carotene that are beneficial for health. Surprising health benefits of guava include maintenance of blood pressure, prevention of  thyroid and diarrhoea, protection of brain health, helping in weight loss and improvement of the health. EvenGuava leaves are also helpful to diminish cold, cough and congestion.


Orange-sources of vitamin C

Orange is easily available in market and contains good amounts of vitamin C, it also has antioxidants as well as fibre content. The anti-inflammatory and anti-cancer properties of orange specifically fight against skin cancer. It is very much essential for our body which helps in Kidney Stones Prevention, Lowers Cholesterol, Lowers Blood Pressure, Brain Development, Eliminates Bad Breath, Improves Blood Circulation,Eliminates Bad Breath etc.



Kiwi is loaded with Vitamin-C which helps to reduce stress and improve immunity and lowering cholesterol level. It is also known as Chinese gooseberry is a delicious fruit with sweet and sour flavours. Approximately 100 grams of kiwi has 92-93 mg of this vitamin. Most important role of kiwi  to protect your DNA from damage. The seeds of KIWI contain alpha-linoleic acids and omega-3 fatty acids, which are badly needed for heart and joint health. It can be a good alternative to sweet and high-calorie treats as One cup of sliced kiwifruit contains a mere 110 calories.

Vegetables rich in Vitamin C

Bell peppers:

bell peppers

Green, red or yellow bell peppers all carries a good amount of Vitamin-C.  You can eat them raw or roasted especially red and Yellow. They peppers have different kinds of carotenoids which improves your eye health. They are helpful for your eyes from different diseases like night blindness. The anti-inflammatory and analgesic properties of Bell pepper helps in relief from pain related to arthritis.

Broccoli :


Broccoli is basically low calorie rich vegetable and is a great choice for controlling the dangerous disease like cancer. It is full of Vitamin A, Vitamin C, and calcium–all of which promote healthy hair.Broccoli contains glucoraphanin–anunique organic compound which helps to regenerate your skin.It also helps to relief your stress level.

 Kale :


Kale is an excellent source of vitamin K, vitamin A, and vitamin C. This is also a plant-based source which contains high amount of calcium (52mg) You can add to your daily meal plans .Comparable salad greens like romaine, iceberg lettuce, and mesclun or spring mixes do not provide the same nutrition. You can add Kale juice to your diet or can even be replaced in pesto sauce, in place of basil. One cup of chopped kale provides 80 mg of Vitamin C. Kale may help to reduce chronic inflammatory disease, better heart as well as controlling weight.

Cauliflower :


Cauliflower gives nearly about 60% of your daily vitamin C needs and 14% of your daily dose of bone-building vitamin K, as well as healthy doses of foliate, vitamin B6 and potassium. It also contains the disease-fighting compound called sulforaphane. It is also a great choice for Healthier arteries, Lower risk of heart disease and cancer and keeping your brain healthy.

Brussels sprouts :

Brussels sprouts

It is called wild cabbage and its is like same food like cauliflower, cabbage, broccoli, kale. Brussels sprouts are rich with Vitamin C, Vitamin K, foliate, fibres, magnesium and potassium. It improves bone strength and function.


Vitamin-C is very much essential for your body as it increases immunity, improve heart function, prevent and treat eye disorders, clear and healthy skin as well as prevent hair fall. Expert suggests that an intravenous infusion of Vitamin C can be useful for the treatment of COVID-19 infection.

Adverse effects of  Vitamin C :

Vitamin-C is water-soluble vitamin sometimes it gives adverse effects. Higher doses of Vitamin C may cause diarrhoea, nausea, vomiting, stomach pain, and headache. 

3 thoughts on “Benefits and sources of Vitamin-C

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