The healthy immune system is a necessity for all of us to live a healthy life. But it is quite a task for all of us to maintain a healthy immune system since we do not plan in-taking foods based on vitamins. Vitamin c food items playing a major role to boost your immune system.
It is because we have been so much involved in our busy lives that we forget to take out time for ourselves. We forget to eat fresh veggies, fruits, and other vitamin-enriched food, instead, we enjoy fast junk food feasting.
When it comes to eating healthy, it has to contain minimal amounts of processed packaged foods than the fresh fruits, vegetables, and good “fats & fiber” contain foods that contribute to regulating the stimulation of immune power and balanced immune system
so we must take one cup of Vitamin C Food Items at least once a day. This is what will help you boost your immune system and maintain healthy skin, hair, eyes sight.
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Why we need Vitamin C?
Vitamin C is also known as ascorbic acid and is an essential vitamin that performs different functions in our body. Other than being an antioxidant, it also helps in maintaining a healthy immune system. Vitamin C is carried via the blood and the excess of it is removed through the urine. We are supposed to take it daily through Vitamin C food items or supplements.
Well, for your awareness and assistance, we have listed some of the rich vitamin c best food which will help you gain immunity.
Top 10 Vitamin C Food Items
Guava
This pink and white-fleshed fruit is a native to South America and Mexico. This fruit is generally attributed to providing a high concentration of vitamin C. One guava which weighs 100 grams has a vitamin C of over 228 mg in it which is nearly double that of an orange. One of the six-week studies conducted on healthy people showed that the consumption of 7 slices of this fruit in a day has lowered the cholesterol and blood pressure levels and benefits for weight loss, liver, and more
Broccoli
Broccoli is a cruciferous vegetable that is rich in ascorbic acid. Many studies reveal that it releases a huge amount of vitamin c when it is eaten raw. A single ounce of broccoli has at least 42% of the Vitamin C which is enough for your daily need. Various scientific studies have shown a potential link between consuming plenty of cruciferous vegetables and their benefits (brain). It is believed that this vegetable also helps in reducing oxidative stress, improving immunity, and lowering the risk of heart and cancer disease.
Kiwis
Kiwi fruits are vitamin c food sources. Since one medium kiwi can provide you with 107% of Vitamin C that is important to fulfill your daily requirement for this essential vitamin. Also, vitamin E, vitamin K, copper, and potassium is a rich source of nature. A research conducted in 30 healthy individuals aged between 20–51 years showed that consuming 2–3 kiwis daily for 28 days decreased the stickiness in their platelets by 18% and reduced the level of triglycerides by 15%. The former reduces the chances of the formation of blood clots while the latter can cause a stroke.
Oranges
Orange is a perfect option for both eating and drinking in the form of juices because it is a rich source of vitamin c. One cup of this cooling juice provides 207 percent of your vitamin C %DV (Current daily value). Besides this, orange is also a great source of thiamine, folate, and vitamin A. One medium orange, on the other hand, gives you 117 percent of your daily vitamin C value.
Papaya
Papaya is always enjoyed by people as a fruit salad or a milkshake. If consumed fresh, half papaya provides slightly higher amounts of vitamin C than an orange. In one research a diluted papaya extract was given to 20 people with moderate Alzheimer’s for six months. The findings show that it reduces inflammation and oxidative stress by 40 percent and highly benefits for periods, liver, and more.
Suggested Read: Top 20 fiber rich foods to include in your daily food intake
Kale
Kale is yet another green veggie that has is a vitamin C you can get 145 percent of your % DV (Current daily value) of this vitamin in one cup of fresh kale. It is also a good source of vitamin A, manganese, magnesium, calcium, and iron. Helps is weight loss so always advised to have this vegetable raw due to the antioxidants present in it.
Strawberries
Strawberries are a consistent C vitamin and 82% of the DV (Current daily value) of this nutrient can be obtained in 1/2 cup of strawberries. The fruit is also a huge source of manganese. Experiments have also shown that strawberry can help to prevent vascular disease, cancer, diabetes, and dementia, diabetes, toddlers because of their high antioxidant content.
Tomatoes
Tomatoes are yet another source of vitamin C. You can get around 74 % of vitamin C from a cup of tomato juice. You should also eat raw tomatoes, as they are high in vitamin C. One medium tomato contains 28 percent of the DV (Current daily value) needed for this nutrient, its high benefits for heart, eyes, sperm, and more.
Bell Peppers
When you consuming red bell pepper daily reduces the cataract risk, helps in boosting immunity, and increases the collagen level in the body. bell peppers are a good source of antioxidants that will keep your skin healthy and more beneficial for heart, diabetes, eyes, weight loss, and more. A Bowl of Red bell peppers has 150 mg vitamin C.
Snow Peas
The snow peas containing vitamin C, iron, vitamin K, potassium, and calcium. It helps in the prevention of heart diseases due to the high content of Vitamin C in it. This is because vitamin C is a strong antioxidant that reduces the inflammation of blood vessels. It brings benefits for the brain, kidney, weight loss, digestion, and more.
Wind-Up Note
The consumption of high-nutrient foods is a way to boost your immune system. Alongside proper taking, vitamin c food items are good ways of enhancing and strengthening the body.
