How To Fulfil Your Daily Vitamin C Requirement

Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in supporting the immune system, aiding iron absorption, and promoting healthy skin, bones, and connective tissue. Since the human body does not produce or store Vitamin C, it must be obtained through diet or supplements. The recommended daily intake varies by age, gender, and life stage, but for most adults, it is around 75 mg for women and 90 mg for men, according to the National Institutes of Health (NIH). Here's how you can easily meet your daily Vitamin C requirement through natural sources, fortified foods, and supplements.

Also Read:Why Vitamin D Is So Important? How You Can Easily Get More of It

Here Are 5 Diet Tips To Get Enough Vitamin C Daily:

1. Eat Vitamin C-Rich Fruits

Fruits are one of the best sources of Vitamin C, offering a natural and delicious way to meet your daily intake.

• Citrus fruits - Oranges, lemons, limes, and grapefruits are well-known sources of Vitamin C. A medium orange provides about 70 mg as per the United States Department of Agriculture (USDA), covering nearly 100% of the daily requirement.
• Kiwi - A single kiwi contains around 65 mg of Vitamin C, making it a powerful choice.
• Strawberries - A cup of 100 gm strawberries provides 59 mg vitamin C 
• Papaya - Half a small papaya is a good quantity to get your daily Vitamin C.
• Guava - One guava offers more than double the daily vitamin C requirement. 
• Pineapple and Mango - These tropical fruits also contribute to Vitamin C intake.

2. Include Vitamin C-Rich Vegetables

Many vegetables are excellent sources of Vitamin C, making them an essential part of a balanced diet.

• Bell peppers - According to a study published in Research Gate, 100 gms of green bell pepper contain 16.5 mg of vitamin C, yellow bell pepper - 159.61 vitamin C per 100 g and red bell pepper - 81.19 vitamin C per 100 g. 
• Broccoli - A half cup of cooked broccoli (100 gm) contains around 65 mg of vitamin C.
• Spinach - According to Medical News Today, a 100 gm serving of spinach contributes 28.1 mg to your Vitamin C intake.
• Tomatoes - A medium tomato provides around 28% of the reference daily intake of vitamin C, as per Healthline. 

Also Read: Welcome Summers With These 6 Vitamin-C Rich Drinks
 

Vitamin C-rich foods are a must in one's diet. 

3. Consume Fortified Foods

• Some foods are fortified with Vitamin C to enhance their nutritional value.
• Fortified cereals, juices, and plant-based milk often contain added Vitamin C to help individuals meet their daily requirements.

Check food labels to identify fortified options that fit into your diet.

4. Optimise Cooking Methods

Vitamin C is water-soluble and sensitive to heat, so cooking methods impact its retention.

• Eat raw fruits and vegetables whenever possible.
• Steam or stir-fry vegetables instead of boiling them to preserve Vitamin C.
• If boiling is necessary, use the water in soups or sauces to retain nutrients.

5. Pair with Iron-Rich Foods

• Vitamin C enhances iron absorption, particularly from plant-based sources.
• Combine Vitamin C-rich foods with iron-rich options such as spinach, lentils, and beans.
• Adding lemon juice to salads or drinking orange juice with meals can improve iron absorption.

Meeting your daily Vitamin C requirement is simple and achievable through a varied diet rich in fruits, vegetables, and fortified foods. While supplements can be useful, natural sources provide additional benefits, such as fibre and antioxidants. By making conscious food choices and using optimal preparation methods, you can ensure your body receives the Vitamin C it needs for overall health and well-being.

(Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)