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Journalism of Courage
Written by Simrat Kathuria
If you have been taking calcium tablets, sunning yourself or opting for vitamin D supplements, then there is one vitamin you are still overlooking — Vitamin C. Although believed to be an immunity booster, Vitamin C is also a key factor in collagen production, bone matrix formation and bone cell protection, all of which are important in ageing. All you need is 75 to 90 mg per day.
A couple of new studies are not only evidencing the role of vitamin C in the maintenance of bones but also preventing fractures. However, the good news is that you do not need to take supplements immediately. The food-first approach works perfectly, and it is the very small amount of planning that will enable you to mix vitamin C into your daily meals without too much change.
How Vitamin C Protects Ageing Bones
With age, the body’s natural collagen production is reduced; this flexible protein scaffolding keeps bones strong from within. Vitamin C counteracts this by increasing collagen production, which is the very basis of the bone structure. It increases calcium absorption so that there is better mineralization of bones. Being a strong antioxidant, it curtails inflammation and oxidative damage. It helps build new bone tissue.
If your intake of vitamin C is low, bones become brittle; if it is moderate, bones are healthy.
How to add Vitamin C in three meals
Daily vitamin C targets can be accomplished through smart pairing and timing rather than through high-end recipes.
Vitamin C is absorbed best when taken on an empty stomach, so breakfast is best. Go for a papaya or kiwi bowl (both with the highest vitamin C content) or a handful of strawberries or one whole orange. Oatmeal with fresh berries and chia seeds, chickpea flour or lentil pancakes with coriander-mint chutney, poha with lemon juice and vegetable upma loaded with capsicum, carrots and fresh curry leaves are other options. Squeeze a lemon on anything — it not only raises the vitamin C intake instantly but also increases iron absorption.
Vitamin C is lost during heating, so keep something raw and colourful on the plate during lunch. Toss in sprouts or chana in a bowl with tomatoes, onions, coriander and lemon. Add fresh cabbage or capsicum to your salads because they’re both rich in vitamin C.
Opt for a quinoa or millet salad mixed with bell peppers, baby spinach, lightly blanched or raw broccoli, and cherry tomatoes. Top it up with a citrus dressing made with either lime or orange juice.
Dinner is best kept simple. I recommend a light vegetable stir-fry with broccoli, beans and bell peppers and a side of cucumber-carrot-capsicum salad drizzled with lemon. You can pair a tomato or mixed vegetable soup (add fresh herbs at the end for extra vitamin C) with wholegrain toast or millet khichdi. Finish with a slice of guava or a few orange segments. Guava is the richest source of vitamin C among Indian fruits. Have it at least thrice a week.
Quick Tips to Maximise Vitamin C for Bone Health
● Don’t overcook the vegetables; lightly steam or sauté them instead.
● Eat the citrus fruits fresh; don’t keep the cut fruits for long.
● Consume iron-rich foods: Vitamin C helps your body absorb plant-based iron better. Spread intake across the day, and your body utilises it more efficiently this way.
● Be consistent: Daily vitamin C is more important than occasional spikes.
(Kathuria is a clinical dietitian)
