As the weather changes, most people with low immunity become vulnerable to infections like flu, cold, and cough. Similarly, with the onset of winter, people with low immunity level also gets more prone to falling sick. To fight these seasonal infections, doctors recommend the consumption of a vitamin C-rich diet as it is filled with antioxidants and is known to improve the body’s immune system. In case, if a person is unable to fulfil the vitamin C requirement through diet, doctors prescribe supplements. This article highlights 5 natural amla-based vitamin C supplements that people can consume to enhance their immunity. But before that, let's understand the importance of vitamin C and how one can diagnose the deficiency.

How does vitamin C benefit the body?

Vitamin C, also called ascorbic acid, is an essential water-soluble nutrient. Since it is not produced and stored in the body, it has to be obtained daily through food or supplements. The key benefits of vitamin C include:

1. Helps relieve stress and maintain overall mental health

2. Strengthens the immune system

3. Prevents signs of ageing such as wrinkles, blemishes, and dry skin

4. Lowers the risk of cataracts and slows age-related macular degeneration (AMD)

5. Helps lower blood uric acid levels, thus preventing gout, a form of arthritis

Signs of low vitamin C in the body

Scurvy is the most documented sign of extremely low vitamin C in the body. The signs of low vitamin C may include:

• Red spots on the skin
• Bleeding and swelling of gums
• Loss of teeth
• Hair loss
• Delayed wound healing
• Fatigue
• Muscle and joint pain
• Unexplained weight loss
• Dry, scaly skin

To prevent vitamin C deficiency in the body, one can include various natural products and supplements in their diet. Amla, also known as Indian gooseberry, is one such fruit that can help prevent vitamin C deficiency in the body. Apart from its natural fruit form, it is available in the form of tablets, powder, juice, and tonics. 

Amla-concentrated products as vitamin C supplements

A few amla-concentrated products you can consume regularly include:

1. Fresh Amla

Nothing beats fresh raw amla as a source of vitamin C. Since it has an astringent flavour, one can take it with a pinch of salt to make it taste better. You can consume 1-2 raw amla fruit every morning.

2. Amla Powder

Amla, dried and made into powder, can be consumed every day as a vitamin C supplement. Consuming 1 tsp of amla powder with warm water will immediately boost your immunity.

3. Amla Juice

The delicious amla juice is highly nutritious and packed with antioxidants. You should dilute 20-30 ml of amla juice with water and drink it empty stomach in the morning. Since it does not include any additional sugar, it can also be consumed by those diagnosed with diabetes.

4. Amla Tablet

Rich in antioxidants and anti-inflammatory properties, amla tablets boost vitamin C levels in the body, thereby improving your immunity. Consuming one tablet twice daily or as directed by your physician is recommended. They are also available in the form of chewable candies, therefore can be easily consumed by kids.

5. Amla Tea 

Tea is a healthy beverage, and integrating it with amla works wonders. For making a perfect cup of amla tea, mix green tea with a piece of ginger and amla. This mellows down the astringent flavour and also soothes the throat.

Vitamin C in small doses daily keeps you healthy and away from infection. To avoid a lack of vitamin C in your diet, one can buy the aforementioned over-the-counter products. If you still have any doubts, ask the experts. 

Consult An Apollo Expert

 

Medically reviewed by Dr Sonia Bhatt.