6 vitamin C-rich foods to boost your immune system​

Winter is approaching and with it comes the risk of several illnesses and infections.

Not to forget, COVID is still prevalent and many are experiencing symptoms associated with it.

That said, it is important to stay on top of your health and fitness game, while giving your body the best of foods and fruits that help boost immunity.

In particular, vitamin C or ascorbic acid is a great nutrient that plays an integral role in supporting the immune system.

Here’s a list of foods rich in this nutrient!

1. Oranges

Oranges are one of the most rich sources of vitamin C. A 100g orange is said to have around 53.2 mg of vitamin C in it. This helps protect the cells from damage, increases collagen and improves skin, and most importantly, boosts the immune system, which is your body’s main defense system.

3. Bell peppers​

Interestingly, bell peppers have one of the highest vitamin C-content. According to reports, a single bell pepper provides up to 169% of the Recommended Dietary Intake (RDI). Fortunately, you don’t have to go around looking for fancy ed, orange, and yellow bell-peppers. You can eat the green ones, which are most commonly found.

4. Kale​

Kale is much higher in vitamin C than most other vegetables. It is actually one of the world’s best sources of vitamin C. A 100g kale is said to contain 120mg of vitamin C. What’s best about this veggie is that it is also loaded with vitamins A and K, and folate.

5. Strawberries​

The scrumptious fruit is rich in vitamin C and other antioxidants, which help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. One cup of strawberries contains nearly 90 mg of vitamin C. It is also an excellent source of magnesium and phosphorus.

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6. Tomatoes​

While tomatoes contain several vital nutrients, it is very rich in vitamin C. Reportedly, one medium-sized tomato can provide about 28% of the Reference Daily Intake (RDI). It also has potassium, vitamins B and E, and other nutrients. We often use it as a vegetable, however, tomatoes are a fruit that can also be eaten raw.

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