Why Vitamin C matters

Say Vitamin C and also you nearly instantly consider oranges and lemons. But do you know {that a} single crimson guava has over 200 mg of the nutrient in 100 grams, which is nearly over thrice as that in an orange. You get nearly 64 mg from 100 gm of orange and 48 mg from 100 ml of lime juice in response to the Indian Food Composition Tables.

“Vitamin C, also called ascorbic acid, is a water soluble vitamin that helps to improve immunity, aids in the synthesis of collagen (skin protein), and production of certain neurotransmitters (the body’s chemical messengers). It is not stored in the body and requires daily intake,” says Bengaluru-based Dharshini Surendran, dietician.

While 100 gm of gooseberry offers 247 mg, others like bell peppers (yellow, crimson, inexperienced: 120 mg), bitter gourd (50 mg), and uncooked mango (50 mg), may also present the vitamin. Though it’s not attainable to eat 100 gm of chillies, it’s good to know that they comprise 90 mg of the vitamin.

The every day Recommended Dietary Allowance (RDA) of Vitamin C for adults is 65 to 90 mg per day. “We need Vitamin C to help in the absorption of iron from food,” says Gayathri V, a dietician primarily based in Kochi. “A balanced diet, for example dosa or idli and sambar with seasonal vegetables for breakfast; a lunch platter of rice, green vegetables, and dal; a guava or papaya for dessert, ensures that you not only get Vitamin C, but also carbs, proteins, and fats.”

Avoid caffeine because it inhibits Vitamin C absorption, keep hydrated, and minimize down on meat, particularly after you devour Vitamin C wealthy meals, advises Pradeepa Saravanan, dietician primarily based in Coimbatore.“Include at least one serving of fresh fruits and vegetables per day in your diet. For example, a papaya salad with pomegranate, bell peppers, or banana. Vitamin C evaporates when exposed to heat, that’s why I recommend consuming 500 mg every day, not just during the pandemic but for life, to make up for the nutrient loss while cooking.”

One manner of beginning your day with a Vitamin C shot is to churn both three or 4 amla (gooseberries) or half a bitter gourd within the mixie with a handful of coconut bits and a jaggery to style (nothing over a tablespoon). Mix with just a little water, pressure, and drink on an empty abdomen.

Here are a couple of recipes, courtesy Dharshini Surendran, to assist up Vitamin C ranges:

Capsicum thokku

You can add diced capsicum to pasta or salad, or do that pickled model.


2 capsicum ( any color diced into items)

1 tomato

1 onion

1 tsp tamarind pulp

1 tsp urad dal

1 tsp coriander seeds

1 tsp jeera

three crimson chillies

Himalayan Pink Salt to style


In a pan, dry roast the coriander seeds, urad dal, jeera and crimson chilli. Add the chopped onion, tomato and saute it properly. Add the sautéed onion, tomato, and dry roasted combine in a mixie jar and grind properly. Add tamarind pulp.Finally add the salt as per style and capsicum items and grind as soon as once more right into a effective paste. This will be eaten together with rice, roti or dosa.

Sweet potato balls


2 candy potatoes (boiled)

2 handful of inexperienced gram sprouts

half handful of grated uncooked mango

half handful of grated carrot

1 onion finely chopped

2 tsp pepper powder

Salt as per style


Peel the pores and skin of candy potato and mash it properly. Add the inexperienced gram sprouts, carrot, uncooked mango, onion and blend properly. Finally add salt and pepper and make into balls. As the potatoes are already boiled, it may be had straight. No must bake.

Orange Rasam

Store inexperienced chillies in a cool, darkish space, as a result of chillies lose their Vitamin C when uncovered to warmth, mild, and air.


1 cup orange juice

1 tbsp moong dal (soaked and boiled)

Chopped coriander leaves (for garnish)

1 tsp lemon juice

1 orange rind (grated)

three slit inexperienced chillies

A couple of curry leaves

1 tsp mustard seeds

half tsp asafoetida

Himalayan pink salt as per style

1 tsp of chilly pressed sesame oil chilly pressed

1tsp rasam powder (elective)


In a pan, add 1 tsp sesame oil and season it with mustard seeds, asafoetida, and curry leaves. Sauté it properly. Add the boiled moong dal and blend properly. Add the salt and blend properly and if required add rasam powder. Finally add the orange juice and rind. Now you possibly can add lemon juice and garnish with coriander leaves and chillies.

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