Vitamin C is a water-soluble vitamin, which is neither created nor stored so, we need to take it insufficient amount regularly. Vitamin C is antioxidant which also helps us to prevent infection, virus, and help to improve our immunity.
Vitamin C is an essential nutrient involved in the repair of tissue and the enzymatic production of specific neurotransmitters Its deficiency causes gum bleeding and can frighten the immune system.
Here is some food which has high Vitamin C
Yellow bell pepper, broccoli, guavas, berries, kiwi fruit, oranges, lemon, black currant, Brussels sprouts, tomatoes, cabbage, peas, melon, papaya, pineapple, turnip.
1.Yellow bell peppers
In an amount of 100 gm of yellow bell pepper 180 to 185 mg vitamin C was found. Every person should add this food to his/her diet for taking vitamin C insufficient amount.
In an amount of 100 gm of broccoli 89 gm of vitamin c was found. Broccoli is a good option to consume vitamin c for our daily life. As a fact, we need to know that boiling broccoli can destroy 50 percent of vitamin c. So, we need to use broccoli without boiling it for taking a sufficient amount of vitamin c.
In an amount of 100 gm of guava, there is 230 mg of vitamin C was found. 230 mg of vitamin c is more we use in a day. So, guavas are the best option to fulfill our vitamin c need in daily life. In guavas, vitamin C is also responsible for its nice taste.
In berries there is also a good amount of vitamin c was found. Not only strawberries but also blueberries, raspberry having vitamin c. About 95 mg of the vitamin c was found in a cup of sliced strawberries. And strawberries are the tastiest way to consume vitamin c for daily life.
Kiwi is not only rich in Vitamin k but also rich in Vitamin C. So, we had to add it to our regular duet to complete our requirement of vitamin c. Kiwi has almost 95 mg of vitamin c in 100 gm. So, it is a nice option for improving our Immune system
One of the most popular foods for recover the losing amount of vitamin c. As we know orange is juicy and fibrous food, so, it works as an antioxidant and as well as gives fiber to strengthen us. Easy to find, easy to extract juice, and cheap.
It is easy to find it in summer but hard or rarely to find in another season. Lemon has an exceptionally high amount of vitamin c. Regular use in summer can make you away from the clinic and doctor. Use lemon juice with a little amount of salt is also helps to improve your Immune system.
Black currant carries a very high amount of vitamin c. Black currant carries about four Times of vitamin c than oranges, and double to blueberries. Body use vitamin c for forming collagen and for protein metabolism, which helps our body fights against skin disease and viral infection.
According to their taste, this is not loved by children to eat, but having minerals and fibers in a huge amount. We can take cooked Brussels sprouts, as it provides 50mg of vitamin c.
Tomato is a common vegetable that can be found in every house. As per the studies around 35 percent of vitamin c is found in tomatoes. But eating too many tomatoes can also cause heartburn and gastric problems.
Cabbage has enough amount of vitamin c to fulfill your daily need of vitamin c. We can take it in salads to fulfill our vitamin c need.
And we need to add peas to our diet because it has also other vitamins and minerals except Vitamin C. Boiling of peas can destroy vitamin C, because heat and water have an inverse relation with vitamin c.
If we talking about the melon family then both musk and watermelon are rich in vitamin c. So, in summer it is one of the best options to improve our Immune by vitamin C.
A cup of pineapple provides you about 25g of vitamin c. Pine helps our Immune system, eye, and heart strengthen.
In a full size of papaya, it contains about two to three times of vitamin c as per the daily need. So, papaya is also the better option for increasing vitamin c in your body.
Turnip is high in vitamin c, calcium, amino acids, folate, copper, potassium, etc. Iris the best food recommend to take in a salad every day.
We hope, above mention details help you to balance the diet. And add the amount of vitamin c as you need. Cause of the word limit we can’t write all the food rich in vitamin c. So, such food has Citrus in nature is rich in vitamin c. Vitamin C is essential for the growth, development, and repair of all body tissues. It’s involved in many body functions, including the formation of collagen, absorption of iron, the proper functioning of the immune system, and the maintenance of cartilage, bones, and teeth.
A body system that protects the body from viruses, bacteria, parasites, and other harmful creatures, known as Immune System. But in that time people are not as much aware of their immunity strength as they have to be. Even people don’t know which nutrients and ingredients he uses for the betterment of their immune system. In this article, we discuss the six topmost Nutrients which help you to improve your immunity and strengthen your Immune system.
Nutrients help our immune system to generate more and more immune cells and they work as antioxidants and protect healthy cells, produce antibodies in our body, transfer signals from one nervous system to another. Epidemiology established that such person who is not well nourished, those people get affected by bacteria, viral and other infection rapidly than to the well-nourished person. So, It is essential to all to nourish our body to be fit and fine, below you find some essential nutrient to Supercharge our Immune system.
It is the topmost nutrient that helps us to Supercharge our Immune system. In another case, if you have lack Vitamin C you feel more prone to getting sick. Vitamin C works as a potent antioxidant and also a cofactor for a family of biosynthetic, gene regulatory enzymes. Vitamin C supports the immune defense system by support in many cellular functions in both types of immune systems.
Here are some of the fruits which are rich in Vitamin C orange, lemon, grapefruit, kale, spinach, strawberry, bell peppers, and broccoli.
The studies and observations show that lack of Vitamin C shows poor immunity. And its deficiency causes a high risk of virals and infection ( pneumonia ).
Because of our can’t store or create vitamin c so, everyone needed to take it. One of the interesting thing about the Vitamin C is that it is present in most things what we daily take so, need to take supplements for Vitamin C but need to check to take insufficient amount.
Vitamin B6 :
Our body needs Vitamin B6 to absorb vitamin B12 and also to make red blood cells (RBC) of the immune system. Vitamin B 6 helps to make neurotransmitters like serotonin chemical which carry the signal in our nervous system from one to another.
The deficiency of Vitamin B6 causes disturbance in our Immune system, it can easily understand this, deficiency inhibits the production rate of antibodies in our body and also reduces the production of WBC ( white blood cells ).
As we know the biochemical reactions must perform in our Immune system. Vitamin B6 – rich in food cold-water fish, chicken, and also green vegetables, it is the main ingredient of hummus
VITAMIN E :
As we know vitamin E is also a good antioxidant that helps the body to fight against viruses, virals, and infectious diseases. It prevents lipid peroxidation and associates cell membrane damage. Vitamin E helps in the maintenance of integrity part of the cell membrane, maintain signal transduction and also produce many of the protein.
Lack of Vitamin E may pause or slow the manufacturing process of immune cells.
Vitamin E directly Supercharge our Immune system we can take it by regular use of such ingredients as nuts, seeds, and spinach, etc.
Zinc is an essential nutrient for us in growth as well as in the immune system. Zinc plays a vital role in our Immune system such as a signal transporter in our CNS(center nervous system), Zn is also essential for monocytes/macrophages and anti-bacterial cells. Zn also shows the antioxidant properties.
Lack of Zn cause many problems related to the immune system such as cell-mediated immune dysfunctions, and abnormal neurosensory changes
Zn produces naturally and found in beans, fishes, meat, dark chocolate, legumes, etc.
Carotenoids are the pigment found in plants, algae, and bacteria. Carotenoids are the reason that’s why plants show different colors. There 600 different types of carotenoids founded yet. They also act as an antioxidant for the human body, so, they also boost our Immune system
Some carotenoids are known to exert multiple protective effects in the function of the cellular immune system. It also minimizes the UV rays effect by sunlight.
Food that is rich in carotenoids is apricot, broccoli, squash, sweet potato, peaches, etc.
FATTY ACIDS :
In the Immune system, fatty acids have their vital role, and they also boost up our Immune system. Fatty acids work as a source of energy, signal transduction, as a structural component of cell membranes. Omega-3 fatty acids can also boost your memory.The cause of fatty acid shows the property of anti-inflammation so, it directly helps to boost our Immune system.
Lack of fatty acids causes the inhibition of mediator immune cells. Food rich in fatty acids is fish, seafood ( tuna, salmon, herring), nuts, seed( flaxseed, chia seed, walnut), and plant oil.