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In today’s fast-paced world, maintaining a healthy lifestyle is more important than ever, but did you know, one essential nutrient that plays a key role in maintaining our immune system and overall health is vitamin C? It not only helps our body fight diseases, but also aids in collagen production, promotes healthy skin and acts as a powerful antioxidant.
In an interview with HT Lifestyle, Dr Deepika Krishna, nutrition and strategic health coach and managing director at ImmunoSciences Supplements, reveals five delicious foods that can help you increase your daily intake of vitamin C –
1. Guava:
This tropical fruit is a powerhouse of vitamin C, containing more of the nutrient than an orange. Just one guava provides more than twice the recommended daily dose of vitamin C. Whether you eat it alone, blend it into a smoothie or add it to a fruit salad, guava is a delicious and nutritious way to increase your vitamin C intake.
2. Papaya:
Another tropical fruit rich in vitamin C is papaya. One cup of papaya provides more than the recommended daily dose of vitamin C. Eat it alone or add it to smoothies, salads or salsas for a refreshing and nutrient-packed boost.
3. Brussels Sprouts:
These little green vegetables are not only delicious, but also rich in vitamin C. In fact, just half a cup of cooked Brussels sprouts provides more than 80% of the recommended daily dose of vitamin C. Whether you roast them, fry them, or steam them, Brussels sprouts are a delicious and nutritious addition to any meal.
4. Pineapple:
Sweet, juicy and rich in vitamin C, pineapple is another great choice for boosting your intake of this essential nutrient. Enjoyed fresh, grilled or blended into a tropical smoothie, it’s a refreshing and nutritious treat.
5. Broccoli:
This nutrient-packed veggie is not only rich in fiber and antioxidants, but is also an excellent source of vitamin C. Whether steamed, roasted, or added to a stir-fry, broccoli is a delicious and nutritious way to boost your immune system.
Dr. Deepika Krishna said, “Including these five foods in your diet can help ensure you are getting enough vitamin C for a healthy immune system and overall health. Whether you eat them on their own or add them to your favorite recipes, these delicious foods will keep you feeling good all year long.”
Sharing her expertise on this, Ria Ikhlas Shroff, fitness and nutrition expert and founder of Body Fit TV and The Diet Channel, said, “In the hustle and bustle of modern life, it is possible to overlook the importance of eating a balanced diet. However, few substances perform better than vitamin C when it comes to the immune system and general health. This effective vitamin is not only essential for fighting colds, but it also promotes collagen growth and protects cells from damage.”
So, if you want to increase your intake of this essential mineral, Riya Ekhlasa Shroff suggests five great things to include in your shopping list –
1. Citrus Fruits:
When life gives you citrus (oranges, grapefruits or limes), be sure to include them in your diet. Citrus fruits are known for their high vitamin C content, making them a perfect choice for your daily dose of this immune-boosting nutrient. Citrus fruits are a tangy addition to every meal, whether eaten fresh as a snack or cooked in salads and marinades.
2. Capsicum:
Not only can they provide color and flavor to your meals, but they also contain high concentrations of vitamin C. Whether you prefer the sweet taste of red, yellow, or green peppers, adding these adaptable vegetables to your meals is a surefire way to increase your daily vitamin C intake.
3. Strawberry:
Sweet and full of vitamin C, strawberries are a summer favourite that can be enjoyed all year round. These juicy berries, whether blended into a smoothie, added to a salad or eaten on their own, are a great way to boost your immunity while also satisfying your sweet cravings.
4. Cruciferous Vegetables:
Vegetables such as broccoli, kale and Brussels sprouts are excellent sources of vitamin C, which is important for immune function, collagen production and antioxidant protection. Adding these nutrient-rich foods to your diet can increase your vitamin C intake, which supports overall health and vitality as well as providing essential nutrients for optimal wellness.
5. Kiwi:
Originating from New Zealand, kiwifruit are not only delicious but also extremely healthy. With more vitamin C per serving than an orange, these soft fruits are a tropical delicacy that can be eaten alone or added to a fruit salad for a refreshing burst of flavor.
Ria Ikhlas Shroff concludes, “Incorporating all five of these foods into your diet is an easy and delicious way to increase your daily vitamin C consumption as well as improve your general health and well-being. So, the next time you are at the grocery store, make sure to buy these immunity-boosting basic foods and enjoy the benefits for your taste buds and your health!”
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