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Take These 12 Foods High in Vitamin C to Boost Your Immune System

Vitamin C is one of the best vitamins there is. Its main function to the body is to make the immune system strong. A healthy immune system translates to overall good health. If your immune system is weakened, you are more susceptible to a host of illnesses that can be debilitating. There are several foods high in vitamin C that you should include in your diet. You need an average of 85 mg of vitamin C everyday to maintain a healthy disposition.

1. Papaya

Just a serving of this fruit will already give you all the vitamin C that you need for the day. Plus it aids in digestion that in turn results in good bowel movement. If you are suffering from constipation, eating papaya is sure to relieve it and make you run to the toilet. Papaya is also rich in vitamin C. 

2. Strawberry

Considered as one of the healthiest of the berry variety, strawberries contain not only vitamin C but antioxidants and fiber as well. These benefits are good for the heart as they lower bad cholesterol levels in the body. A serving of strawberry fulfills almost half of the required daily intake.

3. Kiwi

You may think that this hairy fruit that originated from New Zealand is not packed with vitamins. In fact, kiwis have more vitamin C content than your beloved oranges. Aside from vitamin C, kiwis have as much potassium content as bananas and also contain flavonoids.

4. Guava

 Just a piece of guava will give you more than two days’ worth of vitamin C, at 250 mg. this exotic fruit also has different nutrients such as folic acid, potassium, manganese and fiber. Even if you do not grow guavas locally, they can be found in supermarkets. They are being imported from countries that grown them.

5. Bell Pepper

Beta carotene is another nutrient found in bell peppers, aside from the trusty vitamin C. 140 mg of vitamin C is present in one cup of raw bell peppers. That is more than the required daily intake. You can grill bell peppers and eat them on their own or include them in other dishes.

6. Broccoli

90 mg of vitamin C is what you will get for every serving of broccoli. You can eat it raw or cooked, by itself or included in dishes. Broccoli is also very good in detoxifying the body, so incorporating it into your daily meals will help you flush out toxins from your body.

7. Tomatoes

Dried tomatoes have more vitamin C content than their fresh counterparts. One serving of 100 g tomatoes gives you 100 mg of vitamin C. Use them in salads or make them into a sauce, you will still get the needed amount that your body requires.

8. Brussels Sprouts

Cooked Brussels sprouts can give you as much as 50 mg of vitamin C for every serving. Just like guavas, they are rich in fiber, potassium and manganese. Also in Brussels sprouts are folate, and vitamin A and K. Mix them in recipes so you do not have to munch on them by themselves.

9. Citrus Fruits

These types of fruits pack the highest amount of vitamin C. Just a piece of medium orange can already give you 70 mg of vitamin C. Oranges are the most popular citrus fruits, and they can give you almost the recommended daily intake of the vitamin. Other fruits include grapefruits, lemons and limes.

10. Cauliflower

CauliflowerCauliflower does not contain as much vitamin C as other foods listed here, but you can still get 46 mg in a cup. It also has other nutrients such as folate, fiber and vitamin K. Cauliflower are delicious additions to dishes.

11. Dark Leafy Veggies


Kale is the best dark leafy green veggies that can give you all the vitamin C that you need everyday. Also rich in vitamin C are chard, turnip and mustard greens as well as watercress. Consume these leafy veggies and you will not only have your vitamin C, but a host of other nutrients as well.

12. Melons

One up of melon can already provide you with 67 mg of vitamin C. You will also get a bonus of potassium and vitamin A from melons. Another type of melon – the watermelon – can provide you 112% of your daily vitamin C need. Melons are refreshing fruits, perfect during the summer season.

Last Word – Vitamin C fights Off Illnesses

The common cold is the one that benefits most from vitamin C. Taking vitamin C-rich foods if you have a cold will surely relieve you of it. It is also a strong antioxidant that gets rid of free radicals from the body. Consuming your daily required amount will help you improve the function of your brain, as well as repair bones, blood vessels and tissues.

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