Author: Dr. Vikram Chauhan

Top 15 Natural Sources of Vitamin C

Vitamin C, also known as Ascorbic Acid, is a water-soluble vitamin that is naturally present in certain foods. This vitamin cannot be produced naturally in the body because it is eliminated through the kidneys. Therefore we need to take it from external sources in our diet. In the body, it acts as an antioxidant, which supports cell and tissue formation and protects cells from any damage which is caused by free radicals. Our body also needs vitamin-C for collagen formation, collagen is a protein that helps in wound healing. In addition, vitamin-C also promotes the absorption of iron from plant-based foods and helps support the proper functioning of the immune system to protect the body from disease.

Whenever we hear the name of Vitamin C, sour things first come to our mind, especially orange and lemon. But vitamin C is not always found only in sour things, but also in many other things. There are many other fruits and vegetables that contain higher amounts of vitamin C than oranges and the amazing thing is that they all are not sour in taste.

Vitamin- c not only helps to support our body and brain health but also helps to keep skin healthy by bringing the lost glow of the skin. Therefore, foods that contain vitamin C are suggested to be part of the daily diet, not only by doctors but also by beauty experts.

natural sources of Vitamin-C

Here We Are Going to Discuss Fifteen Such Foods Which are Full of Vitamin C.

1 Bell Peppers/capsicum

Capsicum is a rich source of vitamin c. It is one of the best foods in your diet to consume the daily requirement of Vitamin C. A cup of chopped capsicum has about three times more than orange contains approximately 190 mg of vitamin-C. It acts as a strong antioxidant. It also includes vitamin A which is good for eyesight.

2 Broccoli

All green and leafy vegetables are good for our health. Broccoli also belongs to the family of green vegetables. It is also a good source of vitamin C, it provides an estimated 132 milligrams of vitamin-C at a time as a vegetable. It also provides you fiber with only 30 calories. Other green vegetables such as turnip greens and spinach also contain more than 10 mg of vitamin C in every 100 grams.

3 Guava

Guava contains about 230 mg of vitamin C in every 100 grams. This makes guava tastier as well as a healthier option for those who want to meet the daily vitamin C requirement. Eating one guava per day is more than enough for the intake of vitamin-c. It helps to improve your immunity and makes your body healthy and prevents the body from infection-causing pathogens.

4 Lemons

Lemons are an excellent source of vitamin C, even lemon peels also contain vitamin C. Everyone knows about this fruit for vitamin C. You can consume it by extracting lemon juice. Drink a glass of lemon juice daily with a little salt.

5 Oranges

Orange is another fruit that everyone knows as a vitamin C rich citrus fruit. It is one of the most common fruits available in the market. Along with vitamin C, it also contains fiber content. You can eat oranges and also drink freshly extracted orange juice.

6 Strawberries

Berries, especially strawberries, are a delicious way of achieving the vitamin C requirement in the body. Strawberries are loaded with antioxidants and plant compounds, which may provide benefits to keep the heart healthy and maintain blood sugar control. One cup of sliced strawberries contains about 95–97 mg of vitamin C. Other berries such as blueberries, blackberries, and raspberries can also be taken for vitamin-C.

7 Kiwi

Kiwi is a juicy, tasty and sour fruit. It is also a rich source for meeting our daily vitamin C requirements of the body.  Kiwi contains about 92-93 mg of vitamin C in every 100 grams. In addition, this fruit is also loaded with potassium and copper and it also reduces iron deficiency in the body. Along with Vitamin C, it is also a great source of Vitamin E, thus it helps protect the skin from sun damage and also protects us from skin disorders.

8 Papaya

A cup of papaya contains 88.3 mg of vitamin C, which is considered the best remedy for stomach problems. It helps support brain health and improve memory. It also has powerful anti-inflammatory effects in the brain. Eating papaya also helps in treating sinus problems, supports bone health and brightens the skin.

9 Brussels Sprouts

Brussels sprouts are rich in vitamin C, an antioxidant that helps boost iron absorption and tissue repair and improves immune function. They also contain vitamin K, which is essential for blood clots and bone health. Cooked sprouts may not be tasty to eat, but is a good source of vitamin C and provides about 50 mg.

10 Tomatoes

Fresh tomatoes contain vitamin C but also have a concentrated form in sun-dried tomatoes. Tomato is an important dietary source of an antioxidant called lycopene, which provides many health benefits. It is one of the common vegetables available in all households and is therefore accessible to meet vitamin C goals. 100 grams of tomato contains about 100 mg of vitamin C.

11 Peas

Fresh peas are one of the best sources of vitamin C and antioxidants. Peas contain about 40 mg of vitamin C in every 100 grams. It also helps in the natural treatment of cataracts and also maintains blood sugar levels. It also contains vitamin A and vitamin K.

12 Pineapples

Pineapple contains about 47.8 mg of vitamin C in every 100 grams. It helps the body against problems like heart disease and joint pain. It also contains bromelain, an enzyme that helps in the breakdown of food and has anti-inflammatory properties to reduce inflammation.

13 Turnips

Turnips are also rich in vitamin C and help to destroy free radicals and promote the functioning of the immune system and keep us away from diseases. Turnips contain about 21 mg of vitamin C in every 100 grams. It can also help prevent the growth and proliferation of cancer cells. You can eat raw turnip in a salad or you can eat cooked turnip alone or with any other vegetable.

14 Cabbage

Cabbage is loaded with vitamin C, about 36.6 milligrams of vitamin C per 100 grams. It also contains fiber, protein and cancer-preventing phytonutrients. Vitamin C helps to absorb non-heme iron found in plant foods.

15 Melons

Melons are also high in vitamin C, containing about 36.7 mg of vitamin C in every 100 grams. It helps in the production of blood vessels, muscles, collagens, etc. It also protects the skin from sun damage.


It has been concluded from the above information that vitamin C is very important for our body and it is not only present in sour things, many other vegetables and fruits also contain vitamin C which is not sour. There are various natural sources to achieve this. We should just know about them and include them in our daily diet. The above sources are the best sources of vitamin C to meet our body’s requirement, so consume them and stay healthy.

Spirulina to Boost Immunity

A necessity of life is nutrition, which is required for our body to perform its smooth, normal functioning. Usually this nutrition we get from our food but sometimes it is not sufficient for our body. At that time we need to take the help of supplements. But selection of supplements is also a main thing. It will be like always a cherry on the top of cake if we get something which will meet our nutritional requirements along with immunity boosting properties. A perfect supplement for this is spirulina.

Causes of Weak Immune System

What is Spirulina?

Spirulina is a blue green algae which is a type of bacteria particularly cynobacteria also known as a cynophyata. These are a phylum consisting of free living photosynthetic bacteria which grows in fresh water or a terrestrial environment. But now a days it is widely harvested from mineral rich alkaline small lakes and ponds. The major amount of Spirulina today grows in lake Texcoco. Spirulina is an edible algae which has various nutritional values.

Properties and Benefits of Spirulina

Rich source of Vitamins and Minerals

Spirulina abundantly contains water soluble vitamins such as Vitamin A (beta carotene), Vitamin E (Tocopherols) and Vitamin B (thiamin, riboflavin, and niacin). It contains minerals like sodium, iron, zinc, chrome, manganese, phosphorus, calcium, etc. These are generally required in high amounts to maintain the pace of work of every organ.

Has Antioxidants

It is loaded with various antioxidants that are beneficial for your body and brain. It helps to prevent the oxidative damage to your body, and maintains its proper functioning. The antioxidant substance phycocyanin gives spirulina a unique green colour. Phycocyanin is a major active constituent which has an anti-inflammatory action on our body.

Strengthens Immunity

A major need for every individual is a strong immunity which is required to fight all diseases and efficiently makes the body strong enough to fight the life threatening diseases. Spirulina contains polysaccharides which is a powerful immune system booster that helps to prevent various infections in our body such as respiratory infections, ENT infections, gastrointestinal infections, etc.

Other Benefits of Spirulina

Moreover, it helps to raise the production of RBC’s and WBC’’s. Spirulina boosts the production of antibodies which work against antigens and kill them, that directly increases our innate as well specific immunity. It increases the functioning of the liver which is a prime site for detoxifying the toxins from the body. Spirulina is a powerhouse having many properties, which can be easily utilized by everybody to enhance their own immunity. Because of all these properties it is beneficial in various chronic diseases like leukemia, cancers, ITP, heart diseases, etc. It is also helpful in delaying ageing process.

Spirulina Capsules by Planet Ayurveda

Spirulina Capsules

spirulina for immune system

Planet Ayurveda, is a leading brand in manufacturing of ayurvedic medicines. It also provides Spirulina which is 100 % natural and free from any preservative without any side effect. This product is formulated under the guidance of well qualified MD Doctors and well equipped manufacturing units. To fight these chronic diseases and even as a healthy supplement to boost immunity.

Dosage:– You can use spirulina capsules with the dose of 1 capsule twice daily, after meals with plain water.