4 foods to pair with blueberries to boost vitamin C intake

According to experts, vitamin C is a powerful antioxidant that plays a key role in strengthening the immune system. It is also said to be important for collagen production for healthy skin and helps with absorption of iron. And when it comes to fruits rich in vitamin C, blueberries are often mentioned as a potent source and are often celebrated as a superfood for their rich antioxidants like anthocyanins. According to a data report by the USDA, National Nutrient Database for Standard Reference 1 cup of blueberries offer 14.4 mg vitamin C. This piece of information talks about other fruits that one can pair with blueberries to boost vitamin C intake.

​Vitamin C: As per data, 1 cup oranges offer 97.5 mg vitamin C
Why: It is said that vitamin C is a powerful antioxidant that helps neutralize free radicals, reducing oxidative stress which can contribute to chronic diseases. Orange juice intake has been shown to increase circulating levels of vitamin C, carotenoids, folate, and flavanones, boosting overall antioxidant capacity in the body.
How to consume: They can be clubbed together to make salad or one can also use them in making smoothies.

​Vitamin C: 1 cup raw papaya offers 88.3 mg vitamin C
Why: It is said that papaya contains a high level of vitamin C along with other antioxidants that reduce oxidative stress. This improves overall antioxidant defense, which is vital in reducing inflammation and damage from free radicals.
How to consume: They are best consumed fresh in the form of salad or one can blend them into smoothies along with other nutrient-rich foods.

​Vitamin C: 1 cup of kiwi fruit offers 130.7 g vitamin C
Why: According to a study, kiwi contains vitamin C along with vitamin E, carotenoids, and polyphenols, contributing to high antioxidant capacity. These antioxidants reduce oxidative stress and inflammation, protecting cells and tissues from damage and promoting overall health.
How to consume: The best way to consume is to make fruit salad, or one can also add them to a quinoa bowl as a filling meal.

​Vitamin C: 1 cup guava offers 376.7 mg vitamin C
Why: Guava’s vitamin C, along with polyphenols such as lycopene, acts as a powerful antioxidant that helps neutralize free radicals, reducing oxidative stress and inflammation.
How to consume: They are best consumed together fresh, with a sprinkle of salt, red chilli powder, and a dash of lemon juice for added zest. Alternatively, one can also make delicious smoothies or protein-rich shakes with them too for a more filling option.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.