Vitamin C foods in India

Where to find it

Amla is exceptional and is the standout Indian source. Guava is outstanding and cheap for much of the year. Beyond those: lemon and other citrus, capsicum, green chilli, drumstick leaves, cabbage, cauliflower, broccoli, tomato, papaya, pineapple and coriander.

The orange is not the leader here. It is simply the fruit that became the symbol.

Cooking destroys a lot of it

Vitamin C is both heat-sensitive and water-soluble, which is an unfortunate combination for Indian cooking. Prolonged boiling degrades it and also leaches it into water that is often discarded. Long storage and repeated reheating cost more.

Practical consequences: eat some sources raw where you reasonably can, cook for less time, use the cooking water where a dish allows it, and add lemon after cooking rather than during.

This is also why a diet that looks rich in Vitamin C on paper can deliver considerably less of it in practice.

When food may not be enough

A varied diet with fresh produce generally supplies enough Vitamin C. Diets that are limited, heavily cooked, low in fresh fruit and vegetables, or disrupted by travel, illness or appetite may not.

A supplement is not a substitute for a varied diet — that is on the pack, and it is true. Whether you need one is a question for a physician.