Vitamin C Deficiency – Diet & Lifestyle

Ayurvedic and Yogic Routine for Vitamin C Deficiency


Vitamin C is crucial for immune function, skin health, and iron absorption. Deficiency can lead to fatigue, poor wound healing, and susceptibility to infections. Ayurveda and Yoga offer natural ways to address Vitamin C deficiency through diet, lifestyle, and holistic practices that align with the body’s Tridosha balance (Vata, Pitta, Kapha).

Morning Routine

  1. Wake-Up (5:00-6:00 AM)

– Mantra/Positive Affirmations: Begin the day with a mantra or positive affirmation to energize your mind.

– Hydration: Drink a glass of warm water with the juice of half a lemon to boost vitamin C intake and aid digestion.

  1. Oil Pulling (5:15-5:25 AM)

– Swish 1 tablespoon of sesame or coconut oil in your mouth for 5-10 minutes. Spit it out and rinse with warm water to remove toxins.

  1. Tongue Scraping (5:25-5:30 AM)

– Use a tongue scraper to remove toxins from the tongue, stimulating digestion.

  1. Yoga and Pranayama (5:30-6:15 AM)

– Asanas: Focus on poses that promote digestion and detoxification, such as:

– Surya Namaskar (Sun Salutation)

     – Bhujangasana (Cobra Pose)

     – Trikonasana (Triangle Pose)

   – Pranayama: Practice

Kapalbhati and

Anulom Vilom to enhance oxygenation and support detoxification.

  1. Meditation (6:15-6:30 AM)

– Engage in mindful meditation to reduce stress and improve overall health.

  1. Herbal Tea (6:30-6:45 AM)

– Drink an infusion of amla (Indian gooseberry), rich in Vitamin C, to boost immunity.

Breakfast (8:00-8:30 AM)

– Food: seasonal vegetables with chapati and green chatni, or Opt for a smoothie with citrus fruits (oranges, strawberries), spinach, and a handful of nuts. Include herbs like coriander and mint.

Mid-Morning (10:00-10:30 AM)

– Water Infusion: Drink water infused with lemon slices and mint leaves for a refreshing vitamin boost.

Lunch (12:00-1:00 PM)

   – Food: Include Vitamin C-rich foods such as bell peppers, tomatoes, and leafy greens in your meal. Combine these with whole grains and lean proteins like lentils or tofu. Use spices like turmeric, cumin, and coriander to enhance digestion.

 Afternoon Routine (2:30-3:00 PM)

– Herbal Drink: Sip on warm water infused with a teaspoon of Triphala powder to aid digestion and detoxification.

– Short Walk: Take a 10-15 minute walk to boost circulation and digestion.

Evening (5:00 PM)

– Water Infusion: Drink water infused with lemon slices and mint leaves for a refreshing vitamin boost.

 Yoga or Exercise (5:30-6:15 PM)

– Engage in light exercises like walking or yoga stretches focusing on relaxation and digestion. Include poses like Paschimottanasana (Seated Forward Bend) and Viparita Karani (Legs-Up-the-Wall Pose).

Dinner (6:30-7:00 PM)

– Food: Keep dinner light and nutrient-dense with a vegetable soup or a salad with bell peppers, tomatoes, and citrus fruits. Avoid heavy or fried foods.

Bedtime Routine

  1. Herbal Tea (9:00-9:15 PM)

– Drink warm water with a slice of lemon and a pinch of turmeric to promote relaxation and support immune function.

  1. Meditation or Relaxation (9:15-9:30 PM)

– Practice deep breathing exercises or progressive muscle relaxation to wind down and prepare for sleep.

  1. Sleep (10:00 PM)

– Aim for 7-8 hours of restful sleep. Ensure your sleeping environment is dark, quiet, and cool.

 Do’s and Don’ts


– Include Vitamin C-rich Foods: Citrus fruits, bell peppers, strawberries, kiwi, guava, broccoli, and spinach.

– Use Fresh Herbs and Spices: Coriander, parsley, and mint for their high vitamin C content.

– Practice Regular Yoga: To enhance digestion and reduce stress.

– Stay Hydrated: Drink warm or room-temperature water throughout the day.

– Get Sunlight: Spend time outdoors to boost overall health.


– Avoid Processed Foods: They often lack essential nutrients.

– Limit Caffeine and Alcohol: These can interfere with nutrient absorption.

– Reduce Stress: Avoid high-stress situations and practice relaxation techniques regularly.

Avoid Smoking: It can deplete Vitamin C levels in the body.

Additional Tips

– Hydration: Maintain hydration with vitamin C-infused water or herbal teas.

– Mindfulness: Practice mindfulness to manage stress, a key factor in nutrient absorption.

– Consistency: Follow a regular schedule for meals, exercise, and sleep to support the body’s natural rhythms.


Addressing Vitamin C deficiency through Ayurvedic and Yogic practices involves integrating a balanced diet rich in Vitamin C, a mindful lifestyle, and holistic exercises. By following this daily routine, you can improve your overall health, boost your immunity, and support your body’s natural processes for better nutrient absorption. Consistency and dedication to these practices can lead to significant health improvements and enhanced well-being.

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