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Boost Your Immune System Naturally

Key Takeaway 

• Vitamin C is an essential nutrient that plays a vital role in supporting your immune system.
• Promote healthy skin and aid in the absorption of iron.
• Found naturally in a variety of fruits and vegetables(oranges, strawberries, kiwi, bell peppers, broccoli, and spinach).
•  Your body gets the antioxidants it needs to combat free radicals and maintain overall health.
• Your body doesn’t produce or store vitamin C, consume these foods daily for optimal benefits.
• Whether eaten fresh, cooked, or blended into juices and smoothies, vitamin C-rich foods are a simple and delicious way to boost your well-being.

I've been on a bit of a health kick lately, and let me tell you, vitamin C has become my new best friend.

After battling a stubborn cold last month, I decided to get serious about naturally boosting my immune system

instead of just reaching for supplements when I'm already sniffling.

Why Vitamin C Matters

Before look into the food list, let's talk about why vitamin C is such a superstar nutrient.

Beyond just fighting off colds, vitamin C:

• Helps your body produce collagen (hello, healthy skin!)
• Works as an antioxidant to fight free radicals
• Improves iron absorption
• Supports wound healing
• Helps maintain cartilage, bones, and teeth

The recommended daily amount is about 75mg for women and 90mg for men. Smokers need a bit more (add 35mg),

and pregnant or breastfeeding women should aim for 85-120mg.

Colorful Fruits Packed with Vitamin C

I used to think oranges were the vitamin C kings, but turns out there's a whole rainbow of options:

Citrus Fruits - The classics! One medium orange gives you about 70mg, while a grapefruit packs around 88mg.

I've started keeping clementines on my desk for easy snacking.

Berries - Strawberries are surprising powerhouses with about 97mg in one cup. Blueberries, raspberries,

and blackberries have less but are still great sources.

Tropical Fruits - Pineapple, mango, papaya, and kiwi are all excellent choices. One kiwi fruit contains

about 64mg – almost your entire daily requirement!

Other Fruits - Don't sleep on cantaloupe, watermelon, and tomatoes (yes, technically a fruit!).

Source:creativemarket.com

Read more:

Immunity-Boosting Shots

Veggie Vitamin C Champions

I've been trying to incorporate more of these into my meals:

Bell Peppers - These colorful veggies actually contain more vitamin C than oranges! One red bell pepper

provides about 190mg. The yellow ones have slightly less, and green peppers contain about half as much.

Cruciferous Veggies - Broccoli, Brussels sprouts, and cauliflower are all fantastic sources. One cup of chopped

broccoli gives you around 81mg.

Leafy Greens - Kale, spinach, and other dark leafy greens contribute modest amounts but are so

nutrient-dense that they're worth including anyway.

Others - Sweet potatoes, white potatoes with skin, and winter squash all contribute to your daily intake.

My Go-To Vitamin C Meals

I've been experimenting with some quick, easy ways to get more vitamin C into my day:

• Morning smoothie with strawberries, kiwi, and a handful of spinach
• Lunch salad with mixed greens, bell peppers, and tomatoes
• Roasted Brussels sprouts and sweet potatoes as a dinner side
• Sliced red bell peppers with hummus for an afternoon snack

Step by step on how to prepare:

Morning Smoothie with Strawberries, Kiwi, and Spinach

1. Peel and chop 1 kiwi.
2. Wash ½ cup of strawberries and remove the stems.
3. Rinse a handful of fresh spinach.
4. Add all ingredients to a blender with 1 cup of your preferred liquid (water, orange juice, or almond milk).
5. Blend until smooth and creamy.
6. Pour into a glass and enjoy immediately!

Lunch Salad with Mixed Greens, Bell Peppers, and Tomatoes

1. Rinse 2 cups of mixed greens and place them in a salad bowl.
2. Slice ½ red bell pepper and ½ yellow bell pepper into thin strips.
3. Chop ½ cup of cherry tomatoes in halves.
4. Toss all ingredients together in the bowl.
5. Drizzle with olive oil, lemon juice, and a pinch of salt for flavor.
6. Mix well and serve fresh.

Roasted Brussels Sprouts and Sweet Potatoes (Dinner Side)

1. Preheat your oven to 400°F (200°C).
2. Wash and halve 2 cups of Brussels sprouts.
3. Peel and dice 1 medium sweet potato into small cubes.
4. Toss both with 1 tablespoon of olive oil, salt, and pepper.
5. Spread evenly on a baking sheet.
6. Roast for 25–30 minutes, flipping halfway through, until golden and tender.
7. Serve warm as a nutritious side dish.

Sliced Red Bell Peppers with Hummus (Afternoon Snack)

1. Wash and slice 1 red bell pepper into strips.
2. Place the slices on a plate with a serving of hummus.
3. Dip and enjoy this vitamin C-packed snack!

Images are for illustrative purposes only

Tips for Maximizing Vitamin C

Something I didn't realize until recently: vitamin C is water-soluble and heat-sensitive.

This means:

• Raw fruits and veggies generally have more vitamin C than cooked ones
• Steaming or microwaving preserves more nutrients than boiling
• Fresh produce typically contains more vitamin C than stored items

I've started cutting my bell peppers and other fruits and veggies right before eating them and storing citrus fruits in the fridge to

preserve their vitamin C content.

Final Thoughts

The beauty of focusing on vitamin C-rich foods rather than supplements is that you're getting a whole package

of other nutrients along for the ride. Plus, there's something satisfying about knowing your immune system

is being supported through delicious whole foods rather than pills.

What are your favorite vitamin C-rich foods? I'd love to hear how you incorporate them into your diet!

Stay healthy!

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