It's crucial to take good care of your immune system if you genuinely want to look after your general health. Eating a balanced diet that is rich in the vitamins and nutrients that our bodies require is one of the best ways to do this. Because it aids in the production of fresh white blood cells, which the body uses to fight infections, vitamin C is a fantastic immune system booster. Your body will produce fewer white blood cells if your diet is deficient in vitamin C, which will result in a weakened immune system and an increased risk of illness. The highest quality vitamin C sources are listed below for you to add to your diet.
Potatoes - Although they are well-known for being a food that is heavy in carbohydrates, you should be aware that they also contain a good amount of vitamin C. Around 22 mg of vitamin C are present in one medium roasted potato. The benefits of it depend on the cooking technique. To reduce the number of calories as much as possible, you might bake or roast the potatoes rather than fry them.
Oranges - It is the most typical and well-known vitamin C source. The amount of vitamin C in one medium orange is roughly 65mg. Oranges should always be consumed whole if you want to increase your vitamin C intake. You can also drink orange juice, but be cautious because most of them are laden with added sugar to improve the flavor.
Tomatoes - Even though tomatoes are technically in season only during the summer, they are a fantastic source of vitamin C and are often available all year long. Even while one medium tomato only has about 17mg of vitamin C, which is less than an orange, it is still a fantastic source. Slices of tomato can also be placed on sandwiches or added to fresh salads. Additionally, tomatoes can be used to make salsa, a simple and delectable snack that is rich in vitamin C.
Bananas - One of the most popular fruits in the world and is frequently cited as a good source of potassium. They contain a lot of vitamin C as well. 10mg of vitamin C are found in one medium banana. Anytime during the day is an excellent time to consume them. Start your day off right with a banana for breakfast to boost your immune system.
Strawberries - They are a well-liked, sweet fruit that is grown all over the world in various climatic conditions. Strawberries contain a lot of vitamin C. A cup of whole strawberries has about 85mg of vitamin C in it. They can be included in smoothies, yogurt, and porridge.