Good immunity can help you protect your body from all sorts of illnesses, viruses, and disorders. In addition to making your immune system stronger, vitamin C can also help to protect your heart, reduce the possibilities of several types of cancers, and fight lung inflammation. Foods rich in vitamin C may also be rich in minerals, nutrients, antioxidants, and fiber. Continue reading ahead to find a list of ten vitamin C rich fruits and vegetables to boost your immunity.
1. Kakadu plums
The health benefits of plums are abundant. Kakadu plums are initially Australian fruits that have almost a hundred times more vitamin C than oranges. Now, you must not be dismayed if you do not live in Australia because you can easily find exported fruits at reasonable rates around you. Just one plum packs 481 mg of vitamin C. It is also high on potassium, vitamin E and the antioxidant lutein.
2. Acerola cherries
To give you a precise mathematical understanding, 49g of acerola cherries pack 822 mg of vitamin C. Some intense research has helped scientists to identify that acerola cherries may have high cancer-fighting properties and skin-protecting elements. The harmful UV rays can be detrimental for the skin, but acerola cherries can be a boon.
The biggest reason for featuring rose hips on this list of healthy fresh vegetables and fruits is that not too many people are aware of its benefits. It is a small, sweet, tangy fruit from the rose plant that is loaded with vitamin C. It helps you to not only boost your immunity but also fight signs of aging skin by reducing wrinkles and spots. It also promotes wound healing and inflammatory skin conditions like dermatitis.
4. Chili Peppers
While a green chili pepper contains 109 mg of vitamin C, the red counterpart delivers around 65 mg. You would be mistaken if you thought that is where the benefits end. Chili peppers are rich in capsaicin that plays a crucial role in reducing pain and inflammation. Your immune system needs consistent nourishment to keep working effectively, and there is nothing better than a spicy ingredient in your diet.
Guavas are particularly rich in vitamin C and an antioxidant known as lycopene. Moreover, it can also help to lower your blood pressure and cholesterol levels. For the uninitiated, several types of cancers thrive on body cholesterol. Thus, reducing such levels can help you lead a longer and healthier life.
Do you love blackcurrant ice cream? Well, what if I tell you that you can boost your immunity with it? Yes, you read it right! Around 56g of blackcurrant deliver 101 mg of vitamin C. They have a rich and dark color because of the flavonoid content. It helps to fight diseases such as heart problems, cancer, and neurodegenerative diseases.
Though kiwi is often called luxury fruits or exotic fruits, they are very helpful in maintaining a healthy immune system. They also help to reduce oxidative stress and lower your cholesterol levels. A hidden fact about kiwis is that they can play a vital role in boosting optimum blood generation in the human body.
Broccoli, a cruciferous vegetable, is packed with high amounts of vitamin C. Like most other vitamin-C rich fruits and vegetables, it helps to boost immunity, reduce stress levels, maintain a healthy heart, and likewise. Green leafy vegetables are genuinely associated with good health, so you must ensure to incorporate them into your daily diet plans. You can use broccoli in several recipes, soups, and salads
Lychees are high on vitamin C and omega-3 and omega-6 fatty acids. They enhance collagen synthesis and blood vessel health. You can also try them with summer coolers and fruit salads. They are vitamins rich fruits.
Last but not least, no vitamin C list is complete without lemons. One whole lemon with its peel delivers around 83 mg of vitamin C. Since the olden days, they have helped to protect sailors from scurvy. Applying lemon juice on other food items can also protect them from oxidizing and turning brown. To conclude, lemons act as antioxidants and can help your immune system a lot.
This is a complete list of the ten vitamin C fruits and vegetables that you can eat to boost your immunity. Eating a bowl of fresh fruits every day can work wonders for you because it helps you to consume nutritive items and cut down on unhealthy body fats. Most of these fruits and vegetables have a high water content that gives you a sense of being fuller, thus facilitating weight loss. You can find a range of creative ways of including them in recipes.