Boost Your Immunity! Foods That Are Rich in Vitamin C | Fit-healthylifestyle

cherries, food, stone

The right foods to help your immune system. Fruits and vegetables are the best food sources of vitamin C. Vitamin C plays an important role in a number of metabolic functions including the activation of the B vitamin, folic acid, the conversion of cholesterol to bile acids and the conversion of the amino acid, tryptophan, to the neurotransmitter, serotonin. It is an antioxidant that protects body from free radical damage. It’s protects the immune system, reduces the severity of allergic reactions and helps to fight off infections. It is a water- soluble vitamin and needed for normal growth and development.


Vitamin C is needed for the growth and repair of tissues in all parts of your body. It’s involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing and the maintenance of cartilage, bones and teeth. Plan your meals to include these powerful immune system boosters of vitamin C.

1. Oranges

orange, citrus fruit, fruit

Oranges offer many health benefits. They may boost your immune system, give you better skin and even help improve your health heart and cholesterol levels. Orange juice are good source of potassium, folate, lutein and vitamin A. A whole orange is also good source of fibre.

2. Kiwi

kiwi, fruit, the background

Kiwis are small fruits that pack a lot of flavour and plenty of health benefits. The luscious green kiwi is an excellent source of vitamin C. One small fruit has more than 60 milligrams. It is also rich in potassium and fibre and very low on calories. Mix it with other fresh fruits and nuts to make a healthy fruit salad. It is very good for growing children.

3. Green Peppers

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Although rich in vitamin C, green bell peppers can also deliver your daily need for vitamins A and B6. Bell peppers also contain a healthy dose of fiber, folate and iron. Along with being full of nutrients, it delivers a satisfying and low – calorie crunch with every bite.

4. Guava

Guava fruit helps improve the sodium and potassium balance of the body, thereby regulating blood pressure in patients with hypertension. Yellow and red fruits are usually credited with having high vitamin content, but guava is a fruit that stands tall as an exception. A single guava fruit, weighing 100 grams, has over 200 mg of vitamin C content. It also helps lower the levels of triglycerides and bad cholesterol, which contribute to the development of heart disease.

5. Strawberries

strawberries, ripe, daisies

Strawberries are known for their antioxidant properties all over, but they are also a rich source of vitamin C. It is also an excellent source of fibre and folate and a good source of potassium and magnesium. It is sodium – free, fat – free, cholesterol – free, low – calorie food.

6. Broccoli

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Broccoli is known to be a hearty and tasty vegetable which is rich in dozens of nutrients. Apart from being a great vegetable for maintaining overall health, broccoli is also a great naturally occurring source of vitamin C, which helps repair damaged tissue and maintaining a healthy immunity.

One cup of raw chopped broccoli contains 81 mg of vitamin C. It is also an excellent source of calcium, potassium, fibre, vitamins A and K and lots of antioxidants.

7. Kale

kale, winter vegetable, vegetable

Kale is a green leafy, cruciferous vegetable that has a number of health benefits. It contains fibre, antioxidants, calcium, vitamin C and K, iron and a wide range of other nutrients that can help prevent various problems.

8. Mangoes

Mangoes are naturally high in vitamin C and beta – carotene and thus help in boosting immunity as well. Green mangoes actually have more vitamin C content than their yellow or red counterparts. Another benefit of eating mango is that it cleanses your skin from deep inside your body. It treats pores and gives a glow to your skin.

9. Papaya

papaya, fruit, vitamin

Papaya is best enjoyed fresh, whether as a salad or in the form of a juice. Half a papaya, if eaten raw provides a significantly higher amount of vitamin C than a single orange. It contains an enzyme called papain that aids digestion; in fact, it can be used as a meat tenderizer. It is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.

So, next time you are looking for ways to add to your diet that are naturally high in vitamin C, try one of these options.

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