Five vitamin C rich foods in India

1. Amla.

 Aamla is India’s best kept secret, with the magic fruit being used by Indian Ayurveda experts and herbologists in a lot of their desi medicinal concoctions and salves. It’s highly nutritional super food, which is has one of the most concentrated supplies of Vitamin C in nature. The fruit is consumed in a sweet pickled form, or is dried, made into a candy and then eaten. Some Ayurveda brands also sell Aamla juices, which are supposed to have immune-boosting properties, which protect the body against seasonal or other diseases

2. Citrus fruits.

Citrus fruits like oranges, grapefruits, lemons and limes are all good sources of Vitamin C. One medium sized orange contains as much as 70 mg Vitamin C. Orange juice is also a great diet fruit juice as one 100 gm serving contains just 45 calories and 93 mg of Vitamin C! The same amount of grapefruit juice contains 70 mg of Vitamin C. Lemons are used in many detox water recipes to flush out toxins from the body and it’s advisable to take them early in the morning with ginger and water. All these fruits can be used in preparing cocktails, desserts and parfaits.

3. Kiwi.

This small, bright green and fuzzy fruit from New Zealand, has even more Vitamin C than an orange, which is considered Vitamin C power house. About 2 medium sized kiwi fruits contain as much as 137.2 mg of vitamin C. They are also rich in flavanoids and copper. They have as much potassium as bananas and are ideal nutrition fruits for kids., especially during the cold season, as it strengthens respiratory tracts. Kiwis can also be used in desserts (cakes and pastries), fruit juices, cocktails salad dressings, fruit salads, etc.

4. Guava.

      

        Guava is quite popular in the Indian subcontinent and is extremely rich in Vitamin C, containing as much as 250 mg of Vitamin C in a 100 gm serving. This much Vitamin C is over twice our daily intake requirement! They are also rich in other essential nutrients like dietary fiber, folic acid, potassium and manganese. This makes them good diet super foods, as one 100 gm serving contains just 68 calories. Guavas are very versatile fruits, and can be used in desserts, fruit salad, green salads, juices, jellies and cocktails.

5.Tomato.

          These bright red fruits, often mistaken as vegetables are pretty rich in Vitamin C, with one cup (100 gm) of raw diced tomatoes containing almost 100 mg of the Vitamin. Tomatoes are great for the skin as they have anti-inflammation properties and have a cooling effect on the skin.