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Vitamins C is an organic substance present in small amounts in several foodstuffs. It has important functions in many of the vital processes of life like improving the proper functioning of the immune system, although they are needed only in small quantities.

Importance of Vitamin C

  • It improves the complexion of the skin and reduces rashes and acne scars.
  • It appears to be necessary for the proper calcification of bones and teeth.

Where can we get it??

  • Fresh Fruits
  • Vegetables/Green Vegetables
  • Sprouted Grains
  • Amla
  • Oranges
  • Citrus fruits

A very cheap and common fruit namely Amla is very rich in Vitamin C. Indeed it is one of the richest natural sources. It grows abundantly in all Indian Forests and is obtainable in almost unlimited quantities in winter months.

The fresh juice of amla contains nearly twenty times as much as in orange juice, and a single fruit of amla contains an equivalent amount of vitamin C content to one or two oranges.


Heating or drying of Fresh fruits or vegetables usually leads to the destruction of most or all the vitamin C originally present.  Amla is however an exception among fruit not only because of its very high initial vitamin C content but also because it contains a substance that partially protects from destruction on heating and drying.  Acidity has a protective action on this

  • Dry pulses also normally do not contain Vitamin C but when they are allowed to sprout or germinate it is formed in the grain and in the growing sprout. About 85% could be present in the grain and 15 % in the shoot.
  • Sprouted grains may be used as they are the cheap and easily available source, and the one commonly known is sprouted, Bengal Gram.
  • Sprouted Bengal Gram is defined as a good source of Vitamin C among the sprouted grain.
  • Sprouted green gram contains about 3 times more than sprouted Bengal gram.

Deficiency of Vitamin C Causes

Vitamin C is also called ascorbic acid its deficiency might lead to a condition called Scurvy. A prolonged deficiency of this in your diet shows the drastic consequence. Symptoms of scurvy are bleeding gums, fatigue, weakness, and skin rashes.


How we lose vitamin C

  • Since it is sensitive to heat, considerable loss occurs during cooking, especially if the process is prolonged.
  • Nevertheless, the inclusion of a few ounces of fresh fruits and leafy vegetables in a diet will ensure a satisfactory intake.

Know how to cook your food without loss of Minerals and Vitamins.

Based on their solubility they are broadly divided as

  • Water-soluble
  • Fat-soluble

Vitamins A, D, E, and K belong to a fat-soluble group, and vitamins of the B Complex and Vitamin C belong to the group of water-soluble vitamins.