Vitamin C for immunity: 6 foods that are richest in Vitamin C and must be consumed daily

Having a strong immune system has been always considered essential to enjoy a healthy and long life. But now, when the world is reeling under an unprecedented health crisis due to the coronavirus pandemic, more people are realising its importance.

To stay safe and prevent the risk of infection, it is indeed important to follow proper hygiene etiquette and maintain six feet distance from each other. In addition to this, strengthening your immune health can be quite beneficial for your overall health.

Although enhancing the body's natural defense system is a time taking process, several pieces of evidence prove that including nutrient-rich foods in the diet can be a game-changer.

Recently, the Food Safety and Standards Authority of India (FSSAI), which is an autonomous body established under the Ministry of Health & Family Welfare, took to social media to share a list of Vitamin C rich foods that one must consume daily to boost their immunity.

Amla or Indian Gooseberry is a small fruit, loaded with nutrients and offers many health benefits. It is a source of Vitamin C, which acts as a powerful antioxidant and is beneficial for the nervous system, immune system, and skin. Having one Indian Gooseberry daily can help you meet 46 per cent of the Daily Value of Vitamin C. Not only this, but amla also contains manganese that supports our metabolism, bone formation, reproduction, and immune response.

Orange is another citric fruit that supports a strong immune system by providing different kinds of vitamins and nutrients. 100 grams of Oranges contains 53.2 mg of Vitamin C, which has antioxidant properties. The essential nutrient helps to boost our immune health and protects our cell from damage caused by free radicals. Besides, Oranges are also a source of Vitamin D, a nutrient that plays an important role in regulating our immune response system.

The sweet and perennial fruit has been used for centuries to make medicines to cure several ailments. A medium-sized papaya contains double amount of the daily recommended amount of vitamin C. Papaya also contains a digestive enzyme called papain that has anti-inflammatory effects. Apart from that, papaya contains decent amounts of potassium, magnesium, and folate, all of which are beneficial for your skin, immunity and overall health.

We often ignore this vegetable when it comes to boosting our immune health, but you will be surprised to know that capsicum has an equal amount of Vitamin C as compared to any citric fruit. The green vegetable is loaded with Vitamin C and beta carotene, which can boost your body's natural defence system, improve your skin quality and keep your eyes healthy. It can also help to reduce oxidative stress, a prominent cause of a weak immune system.

Guava is another richest source of vitamin C. Interestingly, one guava provides double with the amount of Reference Daily Intake (RDI) for vitamin C, which is more than one orange. This fruit also contains a high amount of potassium, calcium and iron. The antimicrobial properties can help to kill harmful bacteria and viruses that can lead to infection.

Lemon is one of the most common sources of Vitamin C and other antioxidants that are considered effective in fighting foreign pathogens and strengthening your immune system. The small, yellow citrus fruit contains a considerable amount of thiamin, riboflavin, vitamin B-6, pantothenic acid, copper, and manganese.