Vitamin C is a nutrient that’s great for your body, it helps keep your immunity strong, supports collagen production, speeds up wound healing, helps you absorb iron, and keeps your skin healthy.

Your body can’t make vitamin C on its own, and it can’t store much of it either. So you need to keep getting it regularly through food and drinks.

While supplements are an option, you can also just be smart about the drinks you already have, many everyday drinks are naturally rich in vitamin C and can easily fit into a balanced diet.

In an interview with HT Lifestyle, Dr. Pratyaksha Bhardwaj, a dietitian, weight management expert, and world record holder, shared some drinks that can naturally help boost your vitamin C intake.

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Fresh orange juice

Dr Pratyaksha says fresh orange juice is one of the best-known ways to get vitamin C. Just one glass can cover a big part of what you need in a day.

It’s also full of antioxidants that help protect your body from stress and damage at the cell level. If you can, grab juice from a store that squeezes it fresh on the spot, since that keeps the nutrients intact without adding extra sugar.

Amla (Indian gooseberry) juice

Amla juice, taken in small diluted amounts, is great for your immunity and overall health. It also carries plant compounds that add extra antioxidant power.

Since amla has a strong, sour taste, you can mix it with water and a pinch of black salt to make it easier to drink.

Lemon water

Dr Pratyaksha suggests starting your morning with a glass of lemon water. It’s a simple habit that gives you a small vitamin C boost right away.

On its own it won’t cover your full daily need, but drinking it regularly adds up over time and also helps you stay hydrated. Just go easy on the sugar so it stays a healthy choice.

Guava smoothie

Guava actually has more vitamin C than many citrus fruits, according to Dr Pratyaksha.

Blend fresh guava with yoghurt or milk, skip the added sugar, and you get a drink loaded with vitamin C, fibre, and protein. It works well as an afternoon pick-me-up or something to have after a workout.

Kiwi smoothie with berries

Kiwi, strawberries, and other berries are naturally rich in vitamin C, says Dr Pratyaksha.

Blend them with plain yoghurt or a plant-based milk and you get a tasty smoothie loaded with antioxidants, vitamins, and minerals , an easy addition to a healthy daily routine.

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FAQs

Q1. Can drinks alone give me enough vitamin C?

They help a lot, but it’s best to also eat vitamin C rich fruits and veggies for a balanced intake.

Q2. How much vitamin C do I need daily?

Around 65-90 mg for most adults. Smokers need a bit more.