Add these 5 vitamin C-rich foods to your diet to boost your immunity, reduce risk of coronavirus infection
Eating a diet rich in vitamin C can help boost your immune system and protect your cells against damage. Vitamin C, also known as ascorbic acid, is a water-soluble that's involved in many bodily functions, including the formation and maintenance of bones, skin and blood vessels. This essential vitamin also promotes wound healing. Adding vitamin C-rich foods to your diet may be one of the best ways to improve your immunity, which can help prevent and fight infections such as COVID-19.
But, not sure which foods are high in vitamin C? Here are some of the foods richest in vitamin C and how you can include them in your daily diet to ensure that you’re getting enough of this antioxidant super-nutrient.
Best food sources of Vitamin C to improve your immunity
- Oranges: This popular citrus fruit needs no introduction! Oranges are low in calories but high in nutrients. The fruit is an excellent source of vitamin C, a potent antioxidant that can help strengthen your immune system and reduce the risk of chronic disease, including heart disease. One medium-sized orange can give you about 70 milligrams of vitamin C.
- Red pepper: Another great source of vitamin C, red peppers also contain loads of vitamins A, B, E and K. They are also packed with other nutrients such as folate, manganese, potassium and phosphorus. A half-cup of chopped red pepper contains about 95 milligrams of vitamin C.
- Kiwifruit: The kiwifruit, or Chinese gooseberry, is a nutrient-dense food. Kiwis have a reputation as a healthful food mainly due to its high vitamin C content. They are low in calories and high in various nutrients and antioxidants, including fibre, flavonoids and carotenoids antioxidants that help protect your cells. You can get around 70 milligrams of vitamin C by having a medium-sized kiwi.
- Tomatoes: Tomatoes are a nutritious food containing several vitamins and minerals. They are rich in vitamin C, potassium, folate, and vitamin K. They contain high amounts of lycopene, an antioxidant linked to a reduced risk of cancer and heart disease among many other health benefits. A medium tomato can give you around 20 milligrams of vitamin C. You would want to add fresh tomatoes on your sandwich as the levels of vitamin C go down when you cook them.
- Potatoes: They are a high-carb food offering several vitamins and minerals, particularly vitamin C and potassium. Potatoes contain significant amounts of fibre, vitamin B6, folate, manganese, phosphorus, niacin and pantothenic acid. The root vegetable also has some amounts of healthy antioxidants which are mostly concentrated in the skin. A medium baked potato comes with about 20 milligrams of vitamin C. Limit or avoid fried potatoes - that have been soaked in oil and cooked under high heat such as french fries and chip - as they contain unhealthy compounds.