Eat These 12 Vitamin-C-Packed Foods And Your Immune System Will Thank You
If you want to take care of your overall health, taking good care of your immune system should
be your high priority, and one of the best ways to do so is to eat a healthy diet full
of essential nutrients. To be more specific, there is one vitamin
that definitely gets the job done, and of course, I am talking about Vitamin C.
It helps the body produce white blood cells, and if your diet lacks vitamin C, you would
have a greater likelihood of getting sick. The good news is, you can prevent its deficiency
easily by adding vitamin C-packed foods to your diet.
In today’s video, we will share with you the 12 foods rich in vitamin C good for your
immune system. From Oranges, Kiwi, strawberries, and more.
Stay tuned to find out more.
#1. Oranges Freshly squeezed orange juice for breakfast
is love. Besides being super tasty and juicy, they are also rich in vitamin C.
100 grams of orange gives you 88 percent of the daily recommended amount of vitamin C.
A study published in the Journal, Frontiers in Immunology suggest that consuming orange
juice reduces inflammation, control oxidative stress, and support the immune system. You
can also eat raw oranges or add orange juice in baked items to give your body a rich supply
of vitamin C.
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#2. Broccoli When talking about vitamin C, broccoli is
not the food that comes to our mind; despite that, it contains more vitamin C than oranges
and many other citrus fruits. A 100g of broccoli contains 89.2mg of vitamin C, that’s about
149 percent of the recommended daily amount. Studies show that eating broccoli can stimulate
the immune system and prevent diseases like cancer, heart diseases due to its vitamin
C, vitamin E, carotenoids, and antioxidants enzymes. To get maximum benefits, steam your
broccoli. If you don’t like its taste, no problem, you can always add it to your smoothies;
in this way, you can blend its flavor with your favorite ingredients while gaining its
benefits.
#3. Strawberries These bright red and juicy fruit is an excellent
source of vitamin C. Eating 100 grams of strawberries; gives you 97 percent of the recommended intake
of vitamin C. According to a study published in the British Journal of Nutrition, dietary
strawberries increase the immunological responses in obese people; who are at greater risk of
developing infections. No doubt they are super tasty when eating raw, but you can also add
them in your shakes, smoothies, desserts or enjoy them as a fancy snack by dipping in
chocolate.
#4. Tomatoes You can easily find tomatoes all year in your
local grocery store. Not only do they add flavor to your recipes, but also; increases
their nutritional value. One cup tomato (152mg) provides 41.3mg of vitamin C. They are also
a good source of antioxidants, potassium, folate, and vitamin K. A study published in
the Journal of Agricultural and Food Chemistry shows that regular consumption of tomatoes
and their products is associated with a lower risk of cancer and coronary diseases. You
can add them to almost anything, salads, sauce, soup, sandwiches, or wraps.
#5. Kiwis Just two small kiwifruit, this is what it
will take to fulfill your daily requirement of vitamin C; as one kiwi gives you 64 mg
of vitamin C. With such a high concentration of vitamin C, it can do wonders for your immune
system. A study published in the Journal, Advances in Food and Nutrition Research shows
that eating kiwi fruit is more beneficial than taking vitamin C supplementation to enhance
the immune system. Besides vitamin C, a high amount of vitamin E, K, folate, and potassium
make it a whole package. Toss them in juices, smoothies, fruit salads or eat them with a
spoon; they are delicious in every way.
#6. Pineapple Whether you are a fan of pineapple or not,
you cannot deny its medicinal properties. A 100 grams of pineapple gives 79 percent
of the daily recommended value of vitamin C. An enzyme called Bromelain, along with
vitamin C, boosts the immune system and reduces inflammation. A study published in the Journal
of Nutrition and Metabolism shows that eating pineapples can stimulate the immune system
and reduce the duration of infection. You can blend it in smoothie, salad or simply,
enjoy the pineapple slices at snack time.
#7. Papayas A 100g of raw papaya contains 60.9mg of vitamin
C, so adding it to your diet to get your daily dose of vitamin C will be a wise decision.
Other antioxidants and vitamins like vitamin A, E enhance the anti-inflammatory and immune-boosting
capabilities of papaya. You only have to cut the fruit in half and scoop out the seeds,
and you are ready to get your vitamin C dose. You can also use its soft flesh to make smoothies,
desserts, salad, salsa, and many other recipes.
#8. Mangoes No one can hate the sweet, juicy mangoes,
and their power to enhance their immunity makes them dearer. A 100 grams of mangoes
gives 60 percent of the daily dose of vitamin C, which helps to produce more white blood
cells and stimulates the immune system. Vitamin K, E, B, and folate, also add value to its
nutritional content. From savory tacos to sweet desserts, they go perfectly well with
every recipe, plus you can eat them as it is to enjoy a delicious, sweet treat.
#9. Brussel sprouts These are among the healthiest vegetables
available. One serving can give you as much as 53 percent of the daily recommended amount
of vitamin C. According to Food and Scientific Reports, consuming Brussel sprouts enhance
your immunity due to their antioxidant and vitamin C content. Along with vitamin C, Brussel
sprouts are also a rich source of vitamin K. The issue is; without proper cooking skills,
your Brussel sprouts will taste bitter. It is necessary to cook them in the right way
to feel their sweet, smoky flavor.
#10. Kale When we think about vitamin C, we often ignore
vegetables. The nutrient content of vegetables like kale shows that this concept is totally
wrong. A 100 grams of raw kale contains 93.4mg of vitamin C, that’s about 200 percent of
the daily recommended value and more than most citrus fruits. Vitamin C helps to stimulate
the production of white blood cells and protects the immune system against oxidative damage.
It also contains vitamin A, k, and folate and provides many other health benefits like
eye protection, improved satiety, and cancer prevention.
#11. Collard Greens Collard green has gained the status of a superfood
due to its immense benefits. It is rich in vitamin C, calcium, fiber, magnesium, and
vitamin B6. By eating 100 grams of collard greens, you can get 58 percent of your daily
recommended value of vitamin C. So it can help prevent the deficiency of vitamin C.
You can enjoy it as a side dish by adding your favorite seasonings or add it to a soup.
If you don't want to lose the nutrients, avoid overcooking; instead, stir-fry or boil them
for a few minutes.
#12. Bell peppers According to the National Institute of Health
(NIH), half-cup bell peppers provide 106 percent of the daily recommended value of vitamin
C. With such high vitamin C content; It is clear without saying that they are beneficial
for the immune system. A study published in the Journal of Health Science indicates that
eating red bell pepper enhances the production and proliferation of immune cells in the body.
To make a healthy snack out of bell peppers, try dipping them in hummus or adding it to
vegetable salad after stir-frying or roasting.
All these foods have enough vitamin C to treat your deficiency and enhance your immunity
but remember, vitamin C is a temperature-sensitive vitamin, and cooking for long periods or at
a high temperature can degrade it. Try stir-frying or steaming for a few minutes or blend foods
in smoothies to get the maximum amount of vitamin C from them.
Will you start eating these foods after watching this video? Let us know in the comment section
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Stay Healthy.