Importance of Vitamin C: What are Vitamin C-rich foods?

Karishma Chawla

Karishma Chawla
08 October 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Vitamin C is a water-soluble vitamin that is needed for many reactions within the body. We are not capable of making it internally; most other animals can manufacture it in their livers. Vitamin C is present in many foods, especially brightly-coloured vegetables like bell peppers and citrus fruits, among others. Since the human body does not manufacture or store vitamin C, it must be obtained regularly from diet or supplements. Though low-level vitamin C deficiency is common, severe deficiency also known as scurvy is rare in modern times. Vitamin C is a powerful antioxidant, meaning it can help protect the body from the damage of free radicals. It protects cellular health, reduces the effects of aging, and boosts the immune system.

Importance of Vitamin C

Health Benefits of Vitamin-D

It helps boost the immune system. Starting the day with one lemon water yields around 30 mg of vitamin C is beneficial along with other vitamin C rich foods and supplements during the day.

Supports the brain
The brain maintains vitamin C levels, even when other parts of the body show signs of deficiency. Vitamin C helps the brain in several important ways:

• Reduces reactive oxygen species and protects against neural damage

• Promotes the healthy development of neurons and supports the formation of myelin

• Supports optimal neurotransmitter production

• Leads to expression of BDNF (brain-derived-neurotropic-factor)

• Studies show that may even help avoid Alzheimer’s Disease


Fights Oxidative Damage in the Body
Vitamin C is a potent antioxidant that correlates with reduced risk of disease and longer lifespan, likely because of its ability to reduce oxidative damage and free radicals. Specifically, studies have found that vitamin C is especially effective at reducing damage in the lungs.

Vitamin C helps in boosting mood
Studies show a link between vitamin C deficiency with emotional instability and anxiety.

Boosts Collagen Production and Improve Skin
Internal and topical vitamin C can help increase collagen production and improve skin health. Vitamin C helps stabilize collagen and improves the connective tissue in the entire body, including the skin and bones.

Helps iron absorption
Vitamin C helps to improve iron absorption by allowing the ferric iron to reach its ferrous form.

Here are some vitamin C rich foods that you can include in your diet:

How to Increase Immune System

• Green leafy vegetables

• Potatoes

• Peas

• Broccoli

• Parsley

• Citrus fruits

• Mango

• Bell peppers

• Strawberries

• Papaya

• Cauliflower

• Lemon

Take a look at some ways to ensure enough vitamin C in your diet:

• Start the day with lime water.

• Indulge in a fruit salad platter in the mid-morning comprising of vitamin C rich foods such as citrus fruits, with some rock salt. Rock salt will add refreshing taste to the fruit salad.

• Adding green veggies at lunch and dinner. Sprinkling lemon will help in the iron absorption from green veggies as well.

• Consume cauliflower rice with herbs and lemon as an evening snack

• Consume strawberries in vegetable smoothies as they are potent vitamin C rich foods.

Including vitamin C in your diet is extremely important as it can impact your immune function. The good news is that including it in your diet is absolutely do-able and delicious. Make use of these tips and maintain optimal vitamin C levels in your body.


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