Vitamin C rich foods that can power up your immune system


What is vitamin C?
It refers to a water-soluble vitamin that is easily found in many foods, particularly fruits and vegetables.

Can humans produce vitamin C?

The answer to the above-mentioned question is ‘No’. That’s the reason it is important to consume foods that are rich in vitamin C to fulfil the body’s daily requirement.

Are citrus fruits the only source of vitamin C?

While we all know that citrus fruits are rich in vitamin C, you will be surprised to know that there are many more fruits and vegetables that are rich in this vitamin C and can even exceed the amounts found in citrus fruits.

According to experts, lack of vitamin C can cause sun-damaged skin, weakens blood vessels, bumpy skin, weakening of bones, bleeding gums, tooth loss, slowly healing wounds, red hair follicles and bruising. Below-mentioned foods (fruits and vegetables) are rich in vitamin C and are suggested to be consumed on a regular basis to boost immunity and keep the body fit.


You will be surprised to know that guava contains 228 mg of vitamin C per 100 gms. It has been proven that consuming 1 guava a day can significantly lower blood pressure and cholesterol levels too.

Yellow pepper

A study has shown positive impact regarding cataract progression with women consuming yellow pepper regularly. For the study, 300 women were asked to eat yellow pepper regularly and it had a 33% lower risk of cataract progression. Per 100 gms of yellow pepper contains 183 mg vitamin C.


If you had been avoiding thyme till date, you need to know that per 100 gms of this herb contains 160 mg vitamin C. It also helps boost your immunity.


Per 100 gms of parsley contains 133 mg of vitamin C which increases the absorption of non-heme iron in the body as well. This indirectly helps prevent anaemia.


One cup of spinach (100 gms) contains 130 mg vitamin C, which is also a rich source of vitamin A, potassium, calcium, manganese, fibre and folate.


As a cruciferous vegetable, broccoli is full of nutrients. Per 100 gms of broccoli contains 89 mg of vitamin C that is effective in lowering the risk of inflammatory disease.


A study says that one medium-size lemon, including peel, contains 83 mg of vitamin C that works as an effective antioxidant.

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