Health

Unlocking the Power of Non-Citrus Vitamin C: 7 Surprising Sources for Your Kitchen

2025-06-11

Author: Sarah

When we hear "vitamin C," our minds often jump to oranges and lemons. However, there's a treasure trove of non-citrus foods that are just as powerful for boosting your immunity and enhancing your skin's glow—without the usual citrus tang! The recommended daily intake of vitamin C is between 75 to 90 mg, and you’ll be pleased to know that you can easily meet this need through a variety of flavorful, desi-friendly ingredients that can elevate your daily meals.

1. Amla: The Superfruit

Amla, or Indian gooseberry, is a vitamin C powerhouse, boasting around 600-700 mg per 100 grams. This tangy delight isn't just about the taste; it's a multifunctional ingredient that supports immunity, aids digestion, and enhances skin health. Toss it into chutneys, create delicious murabba, or incorporate it into your sabzi for a flavor boost and nutritional kick.

2. Guava: The Immune Booster

Jumping in with approximately 228 mg of vitamin C per 100 grams, guava is a top contender among non-citrus fruits. It's remarkably versatile, working well in spicy chutneys or sweet relishes. Beyond its immune-boosting qualities, guava promotes radiant skin and improves iron absorption—perfect for ensuring your savory dishes maintain their balance.

3. Colorful Bell Peppers: Crunchy Nutrition

With around 120 to 140 mg of vitamin C per 100 grams, bell peppers aren’t just vibrant; they’re also a nutritious addition to your cooking. Lightly roast or sauté them to enhance your curries, salads, and wraps with a sweet crunch while also benefiting eye health and combatting inflammation.

4. Chaulai: The Overlooked Greens

Often missed in the grocery aisle, chaulai (amaranth) contains about 43 mg of vitamin C per 100 grams, along with a healthy dose of iron. Stir-fry with garlic, mix into dal, or use in parathas for a hearty meal that helps stave off fatigue, especially during seasonal changes.

5. Drumsticks: A Sambar Staple

Known for their earthy flavor, drumsticks provide around 141 mg of vitamin C per 100 grams. These fibrous pods are perfect for diluting in dals or rasams, adding rich flavor while promoting detoxification and strengthening bones.

6. Green Chillies: A Spicy Surprise

Did you know that green chillies contain approximately 109 mg of vitamin C per 100 grams? Their zesty flavor enhances everything from curries to chutneys, while also providing metabolism-boosting properties and reducing oxidative stress. A little heat goes a long way!

7. Leafy Greens: Boost Your Nutrition

Two leafy superstars, kale and mustard greens, pack a vitamin C punch with around 93 mg and 70 mg, respectively, per 100 grams. Loaded with fiber and calcium, they can be transformed into classic dishes like sarson ka saag or blended into a nutritious green curry, uplifting your meals and fortifying your immune system.

Now you know that vitamin C isn’t just reserved for citrus fruits! Incorporate these vibrant ingredients into your cooking for a delicious, health-boosting twist on your meals.