Vitamin C is a powerful antioxidant that plays a key role in supporting the immune system and aids in the absorption of iron from plant-based foods. It is also essential for maintaining healthy skin and connective tissues, as well as for collagen production.
For example, a study published in the American Journal of Clinical Nutrition in 2007 found that individuals with higher vitamin C intake had fewer wrinkles and less age-related dry skin compared to those with lower intake.
In Indian diets, common sources of vitamin C include amla (Indian gooseberry), oranges, limes, and sweet potatoes. Additionally, a wide variety of other fruits and vegetables contain vitamin C. So, how can you incorporate this nutrient into your everyday meals? By making simple dietary adjustments.
Here are some easy ways to add vitamin C to your daily routine
Ways to Add Vitamin C to Your Daily DietIncorporating vitamin C into your daily meals ensures that your body gets the essential nutrients it needs. Here are some easy tips:
# Start your morning with a glass of orange juice.
# Include vitamin C-rich veggies like peppers, broccoli, Brussels sprouts, and cauliflower in your meals.
# Add kiwi, mango, and papaya to your breakfast or as a snack.
# Enjoy a glass of fresh grapefruit juice in the afternoon.
# Include tomatoes or tomato sauce with your lunch or dinner.
# Substitute spinach or kale in your salads or as side dishes.
# Add extra tomatoes to your meals.
# Treat yourself to a cup of strawberries or pineapple for dessert.
# Top your morning cereal, oatmeal, or yogurt with blueberries, raspberries, or strawberries.
# Make a smoothie with fruits and veggies like mango, oranges, kale, and spinach for a nutritious boost.
# Snack on vitamin C-rich foods like apples, berries, and melons.
# For convenience, you can take a vitamin C supplement, available in gummies, tablets, and capsules, to meet your daily needs.
Daily Vitamin C Requirement by AgeThe recommended daily intake of vitamin C varies by age:
* Infants (0-6 months): 40 mg
* Infants (7-12 months): 50 mg
* Children (1-3 years): 15 mg
* Children (4-8 years): 25 mg
* Children (9-13 years): 45 mg
* Adolescents (14-18 years): 65 mg for males, 75 mg for females
* Adults (19+ years): 90 mg for males, 75 mg for females
* Pregnant women: 85 mg
* Lactating women: 120 mg