What is vitamin C?

Why vitamin C matters

Vitamin C helps make collagen, which holds together your skin, cartilage, bones and teeth, and it helps wounds heal.

It also:

• helps you absorb iron from plant foods like dal and greens, which matters if you're vegetarian or prone to low iron
• works as an antioxidant

A severe shortage causes scurvy. A milder shortage can show up as:

• bleeding or swollen gums
• easy bruising
• slow-healing wounds
• dry, rough skin

Vitamin C in Indian food

Fresh fruit and vegetables are the best sources.

In the Indian Food Composition Tables, amla and guava are among the richest. These also add plenty:

• capsicum
• drumstick leaves
• chaulai
• oranges and lemon
• papaya and tomatoes

Raw or lightly cooked produce keeps the most vitamin C, because cooking, long storage and light all destroy some of it.

Squeezing lemon on your dal or sabzi just before eating, or having guava or an orange with a meal, also helps you absorb more iron.

Is vitamin C on a report?

Vitamin C isn't part of routine blood tests in India. Doctors usually judge it from your diet and symptoms.