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Copyright © 2025 Foodies Only
Copyright © 2025 Foodies Only
6 Min
28/01/2026
Vitamin C always conjures an image of oranges, but it’s not the only source of it. Beyond citrus fruits of lemons and oranges, Indian kitchens stock up on foods that pack more vitamin C than your standard serving of one whole orange. There are the sour raw mangoes and amla, and crunchy moringa and capsicums that don’t just rival citrus – they redefine it.
Citrus fruits are excellent sources of vitamin C (oranges, grapefruit, and lemons), packing around 70mg of vitamin C per fruit (for one medium-sized orange). But if you want to up your vitamin C content, then there are other foods that are local to Indian markets that serve a generous dose of vitamins, which, come winter, become the need of the hour. Add these to your diet, besides the usual orange and lemon, to balance nutrients with variety in your daily meals.
Indian gooseberry or amla is renowned for its exceptional vitamin C content, providing up to 600 mg per 100g. While not as tasty as oranges, amla is a potent antioxidant powerhouse that supports immune function, skin health, and helps detoxify the body. Amla can be consumed raw, juiced, or dried, and some stores sell candied amlas too (added sugar can be a cause of concern). A better way to consume it is to incorporate amla powder into smoothies, teas, or water. It's advisable to avoid exposing amla to high heat for prolonged periods, as this may degrade its vitamin C content.
A standout as one of the richest sources of Vitamin C, guava offers approximately 228 mg per 100g. Beyond its immune-boosting properties, guava aids in digestion (through its high fibre content) and supports heart health. Consuming guava, whether the pink and sweeter kind or the dried and whiter kind, is best done raw. You can also add the fruit to smoothies and shakes, fruit salads – the best ways to ensure retention of its nutrients.
Papaya provides a substantial amount of Vitamin C, approximately 60.9 mg per 100g. Ripe papaya is the best way to enjoy this fruit, although raw papaya is equally good, but it will have less vitamin C content. This fruit aids in digestion due to its enzyme, papain, and supports skin health (include in diet to get that gorgeous glow). To preserve its vitamin C content, consume papaya fresh or chilled, after discarding the seeds and bitter rind underneath the peel. If you don’t like the aroma or texture of raw papaya, use papaya in smoothies, fruit bowls, or even enjoy it as a standalone snack with some rock salt on it.
There is approximately 97.6 mg of vitamin C every one cup of sliced strawberries. This fruit is rich in antioxidants and supports immune function and skin health. To get the best of its vitamin C, have the strawberries fresh and incorporate them into smoothies, salads, and enjoy them as a snack with other fruits, with a bit of salt and chat masala. This can provide a delicious and healthy boost to your diet, and its natural sweetness will also add flavour to various baked goodies and sauces.
Kiwi is exceptionally rich in Vitamin C, and a single fruit packs around 56 mg of vitamin C, which is almost 90% of the daily recommended intake. This nutrient-dense fruit supports immune health, digestion, and skin vitality. Consuming kiwi raw, with or without the skin, is the perfect way to ensure maximum nutrient absorption. Some people like to split it in half and scoop out the green or golden flesh, straight from the source. You can also add it to smoothie bowls, shakes and fruit salads.
Moringa’s leaves are a powerhouse of nutrients, including Vitamin C – around 220mg for fresh leaves, while 100g of dried leaves can have around 15.8mg. They support immune function, reduce inflammation, and promote overall health. Fresh moringa leaves can be added to soups, salads, or smoothies. If sourcing fresh moringa leaves sounds like a hassle, go for moringa powder, made from dried leaves and incorporate it into teas, smoothies, or sprinkle it over dishes.
Bell peppers, particularly red and yellow varieties, are rich in Vitamin C, offering approximately 80.4 mg per 100g. They support immune function and skin health. Consuming bell peppers raw in salads or as snacks preserves their Vitamin C content. Cooking methods like stir-frying or grilling can make them taste better while also retaining their flavour and texture. Rotate this veggie with other Vitamin C-rich fruits and vegetables as a part of a balanced diet.
Raw mangoes, or kairi, are rich in Vitamin C, offering approximately 36.4 mg per 100 grams. This tangy fruit supports digestion, boosts immunity, and aids in detoxification. Consuming raw mangoes in the form of chutneys, pickles, or refreshing drinks like 'panna' is popular in local cuisine. Incorporating raw mangoes into your diet can enhance your Vitamin C intake in the raw form itself or in the form of pickles, mango daal and even salads.
Whether it’s the deliciousness of raw mango, the sweetness of guava, or the leafy goodness of moringa, these foods prove that citrus doesn’t have a monopoly on immunity. However, remember, there is no shortcut to good health, and these should be consumed in moderation and as a part of a balanced diet.
