Guava, amla and citrus fruits are familiar ways to get vitamin C. Pick what you can find and will eat. A guava at lunch or lemon squeezed over chana can fit into an ordinary day.
Put it where it helps the meal
Take guava with your lunch if you already carry fruit to work. Squeeze lemon over cooked dal or chana just before serving. Vitamin C helps you absorb iron from plant foods eaten in the same meal.
Compare the form you buy
Whole fruit, juice and amla candy come with different portions and ingredients. If you buy a packaged amla product, check the sugar and ingredient lines and look for an actual vitamin C figure before comparing it with fresh fruit. Compare whole fruit and juice · ICMR-NIN dietary guidelines · NIH vitamin C fact sheet
Vitamin C and zinc: useful nutrients, limited cold promises
What to do when fruit is out of season
Use the fruit you already buy and check which items in your market are affordable this week. A guava can go in a tiffin without any preparation. Lemon works well with dal and chana when you are eating at home. If you keep amla candy or juice in the cupboard, read the pack before relying on it for vitamin C. Ingredients, added sugar and the amount of fruit can vary between products.