Fruits high in vitamin C are attracting a lot of attention during the cold and flu seasons.
Vitamin C plays a role in keeping the immune system strong.
“As colds and fever are ramping during this time of year, it’s important to eat enough vitamin C while you’re eating so you can recover quickly when you get sick,” says Rizzo.
“It’s very easy to get enough vitamin C from just a meal. My body can absorb nutrients from foods more than supplements, so I always recommend starting with food.”
Vitamins can fill the gaps without eating enough plant-based foods with vitamin C, but the nutrient “megadoses” does not prevent most people from getting sick.
Still, those who already suffer from vitamin C deficiency may reduce their risk of catching a cold by getting plenty of nutritious nutritionist Dr. Carol Johnston, a vitamin C metabolism expert .
Powerful antioxidants protect cells from damage and are important for healthy skin, bones, teeth and gums.
The recommended daily intake of Vitamin C is 90 milligrams for men and 75 milligrams for women. National Institutes of Health. Fewer children.
The safe limit is 2,000 milligrams a day, but nutrients do not cause serious problems even at high doses, the NIH notes. The body washes away excess vitamin C in the urine.
Citrus is famous for its vitamin C, but other fruits provide even more nutrients. There are 9 best fruits with vitamin C:
green pepper
- Yellow peppers, 342 milligrams of vitamin c
- 1 red pepper, 210 milligrams of vitamin c
- 1 green pepper, 132 milligrams of vitamin c
surprise! You might think of them as vegetables, but peppers are officially classified as fruits, and they are the superstars of vitamin C, especially the yellow variety.
Red Peppers is one of Rizzo’s favorite snacks to boost your immune system during the cold and flu seasons.
Calories and fat are naturally low and provide fiber. In addition to vitamin C, it contains vitamin A, vitamin B, minerals and antioxidants.
It is colorful, sweet and crunchy, and can be sliced and then soaked in hummus or azaleas.
guava
- 1 guava, 125 milligrams of vitamin c
Sweet tropical fruits contain almost twice the amount of vitamin C found in orange colour. Furthermore, guava is extremely high in antioxidants, potassium and fiber. It leads to gut and heart health benefits.
Guava is also one of the most protein-bearing fruits.
Add to smoothies, salads and delicious dishes.
strawberry
- 1 cup of raw strawberries, 90 milligrams of vitamin C
“Strawberry is an excellent source of vitamin C, which plays a role in combating immune function and free radicals associated with cancer and heart disease,” Registered dietitian Jackie Newgeng previously told Today.com.
“Strawberries are loaded with flavonoids and other health-protecting phytonutrients, so think of them as superfruits.”
They are also one of the fruits with the least sugar.
papaya
- 1 cup of papaya, 88 milligrams of vitamin c
Papaya says “Longevity Super Food“Eat in the Blue Zone – a place all over the world where people live a very long and healthy life.
In addition to vitamin C, it is packed with nutrients such as magnesium, potassium, folic acid, lycopene, and vitamins A, C, E, and K. It also contains a little iron and calcium.
pineapple
- 1 cup of pineapple, 79 milligrams of vitamin c
Nutritionists are impressed by the high vitamin C content of pineapple. Especially because it helps the body absorb iron plant sources.
“So people are moving towards plant-based diets, so sometimes adding vitamin C can help absorb iron from foods like spinach and beans,” OhioHealth’s registered dietitian previously said. told Today.com.
Pineapple also contains insoluble fiber or roughage. This helps keep your gut moving regularly. Bromelein is an enzyme that breaks down proteins and has anti-inflammatory properties.
citrus
- Medium orange, 68 milligrams of vitamin c
- ½ Grapefruit, 45 milligrams of Vitamin C
- Two small tangerines, 40 milligrams of vitamin c
Oranges, grapefruits and tangerine are the go-to sauces of Vitamin C for many. They are winter and spring seasons and choose a peak between the cold months and the flu. Tangerine is a particularly portable, tasty, juicy, easy peel snack.
Rather than drinking juice, it is best to eat the whole fruit to get vitamin C, Rizzo advises. It gives you fiber for fullness and gut health. Pectina type of fiber found in the membranes and piths of citrus fruits that help lower cholesterol.
kiwi
- 1 Kiwi, 64 milligrams of Vitamin C
Bright green sweet tart, kiwi, is “very high in vitamin C” and contains a significant amount of fiber, potassium, vitamin E, folic acid and antioxidants. the study i got you.
Actinidin, a natural enzyme native to kiwifruit, breaks down proteins and helps digest them, researchers point out.
You can also eat kiwi Improves sleep One study was found because it contains serotonin, a neurotransmitter involved in the sleep-wake cycle.
mango
- 1 cup of mango, 60 milligrams of vitamin c
Delicious, rich in vitamin C, full of soluble fiber – a type that turns into a gel in the digestive tract – mango is one of the fruits with the highest sugar for healthy energy.
Registered nutritionist Samantha Cassetti has mangoes on his list of the healthiest fruits for carotenoid compounds.
Cantaloupe
- 1 cup of melon, 59 milligrams of vitamin c
Melons are low-calorie fruits that are highly hydrated in both vitamins C and A.
It also contains low sugar and high protein in the fruit. Registered nutritionist Samantha Cassetti suggests serving it along with Greek yogurt, honey and pistachios.
It also pairs well with Prosciutto for a more delicious treat.
