Vitamin C, also known as ascorbic acid, is one of the most essential nutrients for healing and preventing infections. Yet, despite its widespread availability in food, vitamin C deficiency is still a concern.
Many people fail to meet the recommended daily intake of vitamin C, which is 75 mg for women and 90 mg for men. However, certain groups — like smokers, pregnant women, or individuals with chronic diseases—may require higher amounts.
Why you need vitamin C
Vitamin C supports the production and function of white blood cells, which defend the body against pathogens. Additionally, vitamin C helps the body produce collagen, a protein vital for skin, cartilage and connective tissue health. It also acts as an antioxidant, neutralising free radicals that cause cellular damage and contribute to aging and diseases such as cancer.
Beyond these core functions, vitamin C has been shown to improve iron absorption from plant-based foods, reduce the severity of cold symptoms and support the proper functioning of the nervous system. Some studies suggest it helps reduce blood pressure and improves blood vessel function.
Best Food Sources of Vitamin C
While citrus fruits like oranges (one medium-sized orange can provide over 70 mg of vitamin C, meeting or exceeding the recommended daily intake for most people), lemons and grapefruits are iconic sources, they are not the only options.
Bell peppers (especially red and yellow ones) are some of the richest sources of vitamin C, often containing more than twice the amount found in oranges. A 100 gm red bell pepper can provide 69 per cent of the daily intake. One medium-sized kiwi contains around 70-90 mg of the vitamin, along with fibre and other essential nutrients like vitamin K. Strawberries (100 gm) provide around 60 mg of the vitamin C. They are also high in antioxidants and fibre.
One cup of cooked broccoli can provide more than 100 mg of vitamin C, Brussels sprouts or mini-cabbages are excellent sources of vitamin C. They provide about 75 mg per cup besides fibre and other beneficial nutrients like folate.
Papaya is packed with vitamin C as 100 gm of its chunks contain over 61 mg of the vitamin along with digestive enzymes. A cup of sliced pineapple has around 79 mg of vitamin C. It also contains bromelain, an enzyme that aids digestion and reduces inflammation.
One medium-sized tomato contains approximately 20 mg of vitamin C, and consuming tomatoes with a small amount of healthy fat (such as olive oil) can help improve absorption of both the vitamin and other beneficial compounds.
Acerola cherries can contain over 1,500 mg of vitamin C per 100 grams. However, they are not always available fresh in many parts of the world but can be found in supplement or powdered form.
(Narang is nutritionist, Apollo Hospital, Delhi)
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