Vitamin C is also called ascorbic acid which is an essential vitamin to keep the body healthy. Eating foods rich in Vitamin C reduces the risk of cold, cough and other types of hybridization. Vitamin C is an extremely important anti-oxidant to keep the body healthy. The main function of anti-oxidants is to boost the immune system, i.e increase immunity. Anti-oxidants are also useful to protect the body from free radicals.
Vitamin C is a water-soluble vitamin that is very important for our body. For all the body’s activities to go on smoothly, it is important that we continue to consume the required amount of vitamin C through our diet. Women need 75 mg of vitamin C and men 90 mg of vitamin C daily. Due to vitamin C deficiency, bleeding in the teeth, diseases like scurvy occur, so vitamin C deficiency is fatal. Another thing that you should know is that our body cannot make vitamin C itself, so we must include such things in our diet which contain vitamin C.

Sources of Vitamin C


Broccoli belongs to the family of Green Vegetables. It gives 132 milligrams of vitamin-C and also you get fiber with just 30 calories by eating it as a vegetable at a time. So that your stomach is also right. Apart from this, many research has revealed that broccoli contains cancer preventing elements.

Red and Green Bell Pepper

A cup of chopped capsicum has about three times more than orange, 190 mg of vitamin-C. Apart from this, Vitamin-A is also rich in paprika, which is beneficial for eyesight. Also, one cup of chopped green capsicum has less vitamin-C than red but still it has more than orange. It is also rich in fiber.


Tasty and sour fruits i.e. kiwi are rich in vitamin-C. By consuming its two fruits, you can get 137.4 mg of Vitamin-C. Apart from this, this fruit is also rich in potassium and copper. By eating it, the deficiency of iron in your body is also fulfilled. Women should eat kiwi to meet iron and vitamin C deficiency.

Cauliflower and Cabbage

Whichever you cook it, it also has more vitamin-C than orange. Do you know that one flower gives 127.7 mg of Vitamin-C dose. It also contains 5 grams of fiber and 5 grams of protein. In addition, a small cabbage contains 74.8 mg of vitamin-C. In addition, cancer-preventing phyto nutrients and fiber are also rich.

Green chili

Green chillies contain sufficient amount of vitamin c. There is 242.5 mg of vitamin c per 100 grams of green chilli, so it is beneficial to eat green chili to get rid of vitamin c deficiency. Raw green chilli is also a superfood that you can consume as a salad.


Peas are also rich in vitamin C along with fiber and iron. There is 14.2 mg of vitamin C per 100 grams of peas. Therefore, as a vegetable, peas remove vitamin C deficiency.


Tomatoes are considered a good source of iron and vitamin C. There is 12.7 mg of vitamin C per 100 grams of tomato. Therefore, nutrient rich tomatoes can be eaten to meet vitamin C deficiency.


Vitamins A and C, fiber, folic acid and magnesium found in spinach help fight cancer. Beta carotene and vitamin C found in it prevents DNA decay. It also reduces the chance of diseases in the joints of the body such as osteoporosis, arthritis.


Guava is delicious as well as full of vitamin c. It contains a lot of minerals and anti-oxidants. There is 228.3 mg of vitamin c per 100 grams, so the consumption of guava is beneficial for vitamin c deficiency.


Oranges also contain a good amount of Vitamin C. It contains 53.2 mg of vitamin c per 100 grams. A large orange contains 97.9 mg of vitamin c. Eating oranges helps in reducing weight, so consuming oranges in the form of jams, jellies, fruits, syrups provides sufficient amount of vitamin c.


Lime has strong anti-oxidants as well as a sufficient amount of vitamin c. 100 grams of lemon contains 53 mg of vitamin c and lime (raw lemon) contains 29.1 mg of vitamin c. Also, the calories in lemons are also low, so consuming lemon is a good amount of vitamin C and there is no possibility of diseases like scurvy.


Amla is also known as Indian Gooseberry. It is a good source of vitamin C. There is 27.7 mg of vitamin c per 100 grams of gooseberry. Therefore, amla is consumed to make the hair and skin beautiful.


Mango, the king of fruits, is also rich in vitamin C. There is 27.7 mg of vitamin c per 100 grams of mango along with dietary fiber, minerals etc. This is the reason why mango is beneficial for health.


Cherries are rich in vitamin A, folate, calcium, potassium and vitamin c. There is 7 mg of vitamin C per 100 grams of cherries. Therefore, consumption of cherries ends vitamin C deficiency and eating cherries is beneficial for health.


Grape is found in plenty of calories, fiber as well as vitamin C, E and K. Therefore, grape is a fruit of nature that has all kinds of good qualities that are helpful in increasing health and lifespan. Grapes are beneficial in many diseases like TB, cancer, blood disorders and pariah. .

Author: Gurlal bhullar

I am Gurlal Singh, a fitness trainner and a fitness blogger. I want to use my skills, my experience, and my own journey to help others. My goal is to keep my readers fit and active through my website "". Because only if our body is fit and active then we can move forward in our life and be happy.

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