Dietitian recommends five drinks to boost vitamin C naturally

Consuming specific healthy beverages throughout the day as part of a balanced diet can help individuals boost vitamin C naturally to support overall health. Because the human body cannot synthesise or store this essential nutrient in high concentrations, regular dietary intake is necessary to sustain immunity, collagen production, wound healing, and iron absorption.

HT Lifestyle reported on these nutritional strategies in an interview published on Friday. Weight management expert and dietitian Dr Pratyaksha Bhardwaj explained that while supplement options are widely available, selecting nutrient-dense, natural beverages is a highly effective way to meet daily dietary requirements.

1. Fresh orange juice

Bhardwaj highlighted freshly squeezed orange juice as one of the most popular and prominent natural sources of this essential nutrient. A single glass of fresh juice contributes significantly to daily nutritional targets while providing antioxidants that actively defend cells against oxidative stress.

2. Amla juice

Diluting fresh amla juice helps to enhance the immune system and support general physical well-being. This tangy fruit contains powerful plant compounds that offer additional antioxidant properties, and the strong flavour can be balanced by mixing the juice with water and black salt.

3. Lemon water

Drinking a glass of fresh lemon water in the morning is a simple way to secure an early nutritional boost. Regular consumption of this beverage helps people accumulate their daily nutrient intake while simultaneously improving overall hydration levels without relying on unhealthy added sugars.

4. Guava smoothie

Guava possesses a notably higher concentration of this vital nutrient than many traditional citrus fruits. Preparing a fresh guava smoothie with milk or yoghurt provides a rich source of protein, fibre, and vitamins, making it an excellent option for a post-workout recovery beverage.

5. Kiwifruit smoothie with some blueberries and green berries

Kiwis, strawberries, and various other berries are naturally packed with essential nutrients and minerals. Blending these fruits with plain yoghurt or a plant-based milk alternative creates a delicious, antioxidant-rich smoothie that fits easily into any healthy daily routine.