Budget Vitamin C Guide

Inside this guide

BUDGET-FRIENDLY VITAMIN C FOODS Nutrition Reference  Educational Use Prices are general estimates and vary by city, season, and vendor. Page 1 Budget-Friendly Vitamin C Foods 12 Affordable Fruits & Vegetables to Add to Your Diet Vitamin C doesn't have to come from imported fruit or expensive supplements. Some of the richest sources — amla, guava, green chillies — are also some of the cheapest things in an Indian kitchen. This guide lists 12 affordable options, colour-coded by fruit or vegetable, with vitamin C content, approximate cost, and how to include each one. Colour Key Fruits Vegetables Budget-Friendly Fruits Food Vitamin C Approx. Cost How to Include It 1. Amla (Indian Gooseberry) ~600 mg/100g ~Rs. 3-5/100g Eat one fresh amla daily, or have amla juice a few times a week. 2. Guava ~228 mg/100g ~Rs. 4-6/100g Eat as a whole fruit snack, or add to your daily fruit chaat. 3. Sweet Lime (Mosambi) ~50 mg/100g ~Rs. 15-20/100g Eat whole, or have fresh juice without added sugar. 4. Orange ~53 mg/100g ~Rs. 5-8/100g Eat as a whole fruit rather than juice, to also get the fibre. 5. Lemon ~53 mg/100g ~Rs. 3-5/100g Squeeze into water, dal, or salads throughout the day — a little goes a long way. 6. Papaya ~62 mg/100g ~Rs. 15-25/100g Have a bowl as a snack, or add to your daily fruit chaat. Budget-Friendly Vegetables Food Vitamin C Approx. Cost How to Include It 1. Green Chilli ~143 mg/100g ~Rs. 20-40/100g Used in small quantities daily in cooking, so the actual cost per use is minimal. 2. Tomato ~14 mg/100g ~Rs. 10-20/100g Used daily in most Indian cooking — the vitamin C adds up cumulatively across meals. 3. Cabbage ~37 mg/100g ~Rs. 15-20/100g Use in poriyal, salads, or a light stir-fry a few times a week. 4. Drumstick (Moringa) ~51 mg/100g (leaves) ~Rs.…