Blog : Vitamin C Fruits and Vegetables to Strengthen Your Immunity

Vitamin C is essential to keep the body active and healthy, which is necessary for the growth, and repair of all body tissues. It is a water-soluble vitamin found in fruits and vegetables, known as Ascorbic acid which means anti-scurvy. It s proven as an excellent antioxidant, which generates positive effects on skin health and immune function. This key vitamin is available as a natural dietary supplement in the form of pills and tablets.

The recommended amounts per day are 90 mg for men and 75 mg for women, but not to exceed the limit of 2,000 milligrams per day. It may not be the cure for the common cold but may be beneficial in the protection against stroke, cancer, eye health, and immunity to living longer. Fruits and Vegetables Rich in Vitamin C- 1. Guavas- As per 100 grams Guavas contains 228 mg of vitamin C. A guava fruit delivers 140% of the DV for this vitamin. As per the study of 40 young people, found that eating 400 grams of peeled guava per day, or up to 7 pieces of this fruit, lowered the blood pressure and cholesterol. 2. Oranges- It is the fruit of various citrus species which are of many types Sweet orange, Kumquat, Satsuma, and many more. Its flavors can be both sweet and sour. Therefore, they are rich in Vitamin C which can either be taken as juice or consumed directly. They have multiple health benefits.

3. Sweet Yellow Peppers- Sweet Yellow peppers contain the best vitamin C concentration compared to other sweet peppers. As they contain 183 mg per 100 grams. One-half bowl of fresh yellow peppers delivers 152% of the recommended DV. Thus, absorbing enough vitamin C is essential for eye health and help protect against cataract progression. 4. Different kinds of berries- Strawberries, raspberries, blueberries, bilberries, grapes, and cranberries. They all are rich in vitamin c and other potent antioxidants. Berries are some of the healthiest foods you can eat as they are rich in fiber but low in calories. So, try to eat a couple of portions of berries every week and sample different types they make a great snack or a healthy breakfast topping

5. Kiwi Fruit- These hairy fruits pack a stroke which contains up to 64-70 milligrams of vitamin C per medium kiwi- if measured, more than oranges. They are rich in fiber as well as a flavonoid and antioxidants that help protect body cells. According to some researches, most utmost people peel them first, though the skin has good nutrients and fiber. You can try rubbing off the fuzz and eating them with the skin on. Just be sure to wash them first. 6. Red Pepper- Red pepper has loads of vitamin C just a half-cup of red pepper contains up to 95 milligrams. They are also the main source of vitamins A, B, E, and K and have potassium, folate, and magnesium. Slice one into strips to scoop a dip, or dice it into a salad or an omelet. Also, compared with ripened fruits, matured unripened fruits contained higher vitamin C which could be ascribed to levels of reducing sugars.

According to some research, It will better to eat these veggies raw as vitamin C levels go down when you cook them.