Vitamin C is a very important nutrient to keep the body healthy and increase immunity. Vitamin C helps in the production of collagen in the body, healing wounds, transporting iron to body parts and keeping the skin healthy. Our body cannot store Vitamin C, so it is essential to include Vitamin C rich foods in our daily diet. Compensating Vitamin C deficiency through juices, fruits and vegetables proves to be more healthy than taking supplements. According to dieticians, consuming some natural foods regularly along with a balanced diet does not cause Vitamin C deficiency. Therefore, fruits or their juices rich in Vitamin C should be included in the diet without fail:
- orange juice
Orange is the main and natural source of Vitamin C. Daily requirement of Vitamin C can be easily fulfilled by drinking one glass of fresh orange juice every day. The antioxidants present in it protect the body against oxidative stress. To get maximum benefit from it, always consume fresh orange juice and stay away from packed or sugary juices available in the market.
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amla juice
Drinking fresh Amla juice increases immunity rapidly and improves overall health. Amla is full of antioxidants. Since the taste of Amla is spicy and sour, its juice can be consumed by adding a little Sanchal (black salt). Compared to other fruits, the amount of Vitamin C in Amla is very high.
- Jamphali Smoothie
Jamphal is considered an excellent source of Vitamin C among fruits. Consuming jamphal by mixing it with milk or curd and making a smoothie provides tremendous benefits to the body. Keep in mind that there should be no outside sugar added to this smoothie. Along with Vitamin C, Jamphal also provides fibre, protein and other nutrients. This smoothie is a great option for lunch or post workout.
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Kiwi Smoothie
Kiwi is also a fruit rich in Vitamin C. If a smoothie is made by mixing some blueberries in it, the deficiency of Vitamin C is cured. Kiwi, strawberry and other berries are naturally high in vitamin C. When it is mixed with plain curd or plant-based milk (such as almond milk), its nutritional properties are further enhanced.
- lemon water
Use of lemon is very effective in removing Vitamin C deficiency. Drinking a glass of fresh lemon water as soon as you wake up in the morning is the easiest way to get Vitamin C. However, lemon water alone does not fulfill the daily requirement, hence other fruits should also be included in the diet along with it. Apart from this, drinking pineapple juice also provides some amount of Vitamin C.