10 Foods Rich in Vitamin C for Immunity

During the summer, protecting your skin from the sun is crucial. Eating vitamin-C-rich foods can help with this. Vitamin C, alongside beta-carotene, boosts collagen synthesis, strengthens the skin, and shields it from sun damage. Discovered in the 1930s by Hungarian scientist Albert Szent-Györgyi, this micronutrient is vital for skin health. It fights free radicals that age the skin prematurely. Additionally, it supports collagen production, keeping skin firm, toned, and supple.

While supplements can provide vitamin C, nutritionists suggest getting it through a balanced diet. Here are ten vitamin-C-rich foods to include in your diet:

1. Hot Peppers Red chilis are a vitamin C bomb, providing about 229 mg per 100 grams. They also contain a considerable dose of vitamin A, which has anti-aging benefits. Add them raw to pasta, meat, fish, or salads.
2. Guava This exotic fruit offers about 228 mg of vitamin C per 100 grams. Rich in polyphenols and carotenoids, guava is a powerful antioxidant. It also has anti-inflammatory, antiviral, and antibacterial properties.
3. Blackcurrants and Other Berries Berries, especially blackcurrants, are abundant sources of vitamin C. They offer about 180 mg per ounce. Add them to smoothies, mix with Greek yogurt, or enjoy them as a snack with nuts.
4. Red Peppers Red and yellow peppers provide approximately 166 mg of vitamin C per 100 grams. Enjoy them raw in salads or as a crunchy dipper for hummus or guacamole.
5. Kale This leafy green provides 120 mg of vitamin C per 100 grams. Use it in salads, juices, and smoothies for maximum health benefits.
6. Kiwi Kiwi boasts about 85 mg of vitamin C per 100 grams. It also provides vitamin E, calcium, and potassium. Enjoy kiwi sliced atop muesli or as a refreshing snack.
7. Oranges and Other Citrus Fruits Oranges are rich sources of vitamin C. An average orange provides about 75 mg. Fresh citrus juices are also excellent sources, but consume them immediately to prevent oxidation.
8. Broccoli Broccoli offers about 89 mg of vitamin C per 100 grams. Enjoy it raw in salads, steamed with sea salt, or drizzled with olive oil and lemon juice.
9. Strawberries One cup of strawberries provides about 49 mg of vitamin C. Add them to Greek yogurt, blend into smoothies, or freeze for year-round enjoyment.
10. Brussels Sprouts These vegetables provide about 85 mg of vitamin C per 100 grams. Enjoy them raw in salads or topped with Parmesan cheese for a skin-boosting treat.

Increasing the intake of these fresh, seasonal fruits and vegetables benefits your skin and enhances overall health. Incorporate these vitamin-C-rich foods into your daily diet to support your immune system and stimulate collagen production.