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Vitamins are organic compounds that are very essential for your body. It is absolutely important for your body as it required for the metabolism process. Our body cannot create or produce Vitamin C inside our body on its own. That’s why we need to consume it via dietery supplements or eat Vitamin C rich foods to get those nutrients. It also helps body produce several enzymes and is important for an immune system function. It also functions as an antioxidant. So here are a few Vitamin C rich foods that will help you stay healthy.

Amla (Indian gooseberries):

It is commonly known as amla, a green-colored fruit, that is rich in Vitamin C. It is now considered a cash crop because of its high demand in many countries. Amla provides many benefits like providing strength to the vital organs of the body, improving eyesight and enhancing the brain functions. It also tones up the digestive system.

One can find it in the plains and sub-mountain tracts of Nepal. Its trees bear fruit during mid-spring, which matures at the end of Autumn. The fleshy fruit is shaped like a globe, with a shiny outer layer and six lobes, containing one seed inside.

Bhogatae (Chinese grapefruit) and Suntala (Orange):

Vitamin C rich foods Orange fruit and juice

Photo: Unsplash/ Alireza Etemadi

These two citrus fruits are consumed by Nepalis very commonly during the winter season. Bhogatae is greenish-yellow fruit after its ripe. It has sweet white (or, more rarely, pink or red) flesh and very thick albedo (rind pith).

This Vitamin C rich food is a bit like grapefruit but is sweeter, with less tart, and is not bitter. This fruit feels best when you eat it while basking in the Sun. But unfortunately, you cannot enjoy it whole 365 days as it only grows during winter here in Nepal.

If you do not like eating it raw, you can also have it as juice. The fresh juice will still have the same nutrients. People also experiment with the fruits, and have it with curd and mix several citrus fruits in a bowl.


It might be surprising but yes potatoes are Vitamin C rich food and it also has enough potassium. However, Vitamin C in potatoes reduces over time, if kept for too long. It will also lose its Vitamin C while being cooked.

Potatoes will have the highest Vitamin C content if you eat it right after the harvest, eat it without frying or boiling it. Potatoes are very good food if you are low in cash, as it is cheap and made in millions. It is one of the most versatile dishes on the entire planet.


Vitamin C rich foods Cauliflower vegetables

Photo: Unsplash/ Irene Kredenets

Cauliflower is a great option among the Vitamin C rich foods, especially for those on a low-carb diet. It has very low carbs; only 5% carbohydrate in one cauliflower. The best thing about cauliflower is that you can enjoy it any way you want.

You want to eat it raw? Go for it!! (but make sure you clean it properly). Or you want to make a curry or roast it, you can do it freely too. You can even enjoy boiled cauliflower without any kind of hassle. With just proper seasoning, this simple vegetable will make you feel as if you are in a 5-star rated restaurant. It is another perfect food option, if you are a little low in cash.

Dark leafy veggies:

Dark leafy veggies such as broccoli and kale are excellent Vitamin C rich foods. They give all the necessary nutrition and you can grow them your home garden. You can enjoy it raw or in salads. That’s when you will get its maximum nutrition value with low efforts. You can even eat them every day as it is very healthy and low on carbs with 0 fat, very good for people trying to reduce weight.

Vitamin C is also known as ascorbic acid. Vitamin C deficiency will result in Scurvy. The Vitamin C is an essential nutrient for repairing of tissue and the enzymatic production of certain neurotransmitters. Consuming Vitamin C rich foods increases our immunity and helps to keep our bodies on par with the diseases.

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