Vitamin C, also known as ascorbic acid, is essential for maintaining healthy skin and a strong immune system. This vital micronutrient promotes collagen production, protects against sun damage, and combats free radicals that cause premature aging. Discovered by Hungarian scientist Albert Szent-Györgyi in the 1930s, vitamin C’s numerous health benefits make it crucial for overall well-being.

Vitamin C is a powerful antioxidant that strengthens the immune system, aids in iron absorption, supports cardiovascular health, accelerates wound healing, and contributes to neurotransmitter synthesis. To ensure adequate intake, experts recommend a daily dose of 75 mg for women and 90 mg for men, ideally through a balanced diet rich in vitamin C-packed fruits and vegetables.

Top 10 Vitamin C-Rich Foods

Hot Peppers (Lal Morich): Red chilies provide about 229 mg of vitamin C per 100 grams. Add them raw to bhorta, curries, or salads for a spicy kick and a nutrient boost.

Guava (Peyara): This tropical fruit offers 228 mg of vitamin C per 100 grams. Guava is a powerful antioxidant with anti-inflammatory properties. Enjoy it as a snack or in fruit salads.

Amla (Amalaki): Known as Indian gooseberry, amla is abundant in vitamin C, offering around 252 mg per 100 grams. Incorporate amla into your diet through juices, pickles, or chutneys to reap its health benefits.

Green Peppers (Kacha Morich): Green peppers provide approximately 120 mg of vitamin C per 100 grams. Enjoy them raw in salads, or add them to curries and stir-fries.

Mango (Aam): Mangoes, especially the green ones, are rich in vitamin C, offering about 36 mg per 100 grams. Enjoy them fresh, in salads, or as a refreshing juice.

Papaya (Pepe): With 60 mg of vitamin C per 100 grams, papaya is also rich in vitamin A and fiber. Enjoy it as a fruit salad or blend it into smoothies.

Oranges and Citrus Fruits (Komola Lebu): Oranges and other citrus fruits provide about 53 mg of vitamin C per 100 grams. Fresh juices are excellent sources, but consume them immediately to prevent oxidation.

Pineapple (Anarosh): Pineapples offer around 48 mg of vitamin C per 100 grams. Enjoy them fresh, in fruit salads, or as a juice.

Tomatoes (Tomato): Tomatoes provide about 23 mg of vitamin C per 100 grams. Eat them raw in salads, or use them in curries and sauces.

Cauliflower (Phulkopi): Cauliflower contains about 48 mg of vitamin C per 100 grams. Try it lightly steamed or raw in salads for maximum health benefits.

Conclusion
Incorporating these vitamin C-rich foods into your daily diet can significantly improve your skin health and boost your immune system. Remember, consuming these foods raw or lightly cooked helps preserve their vitamin C content, ensuring you get the most benefit from these nutritious choices.