Vitamin C & Zinc Rich Foods That Boost Immune System

Vitamin C (ascorbic acid) and Zinc are two foods that Boost immune system. Vitamin C and Zinc essential micronutrients for our bodies. Vitamin C & Zinc Rich Foods and plays an important functional role in nutrition, immune, and helps to fight against COVID-19 & flu. Vitamin C and Zinc-rich food maintenance of health.

Importance of Vitamin C

Most people take Vitamin C Rich Foods That Boost Immune System. Vitamin C helps to encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection. Vitamin C must be needed for the growth and repair of tissues in all parts of your body.

Best Vitamin C Rich Foods For Immunity

1. Guavas

Guava has been considered as one of the most super fruits due to the many health benefits it offers. It indeed is a powerhouse of nutrients. Guacamole is a common tropical fruit cultivated in many tropical and subtropical regions. Per 100g Guavas provides 228mg of vitamin C, which is (254%) of the Daily Value.

2. Broccoli

Broccoli is a powerhouse of nutrition, vitamins, antioxidants, fiber, and minerals. Per 100g Broccoli provides 89mg of vitamin C, which is (90%) of the Daily Value.

3. Lemons

Lemons are a popular food in the world. It adds flavor to the food. Lemons are an excellent source of vitamin c and other minerals. Per 100g Lemons provides 63mg of vitamin C, which is (90%) of the Daily Value.

4. Kiwifruit

Kiwifruit is a small fruit that packs a lot of health benefits. It’s also full of nutrients like vitamin C, K, E. Kiwifruit good source of antioxidants and fiber. Per 100g Kiwifruit fruit provides 93mg of vitamin C, which is (103%) of the Daily Value.

5. Strawberries

Strawberry is packed with vitamin C, fiber, antioxidants. Per 100g Strawberries fruit provides 59mg of vitamin C, which is (65%) of the Daily Value.

6. Oranges

Oranges contain Vitamin C and antioxidants both important to build immunity. One orange provides around 70 mg of vitamin C, which is 78% of the Daily Value.

7. Papaya

Papaya is high in fiber and water content. Per 100g Papaya fruit provides 61mg of vitamin C, which is (68%) of the Daily Value.

8. Tomato

Tomatoes are the major dietary source of the antioxidant lycopene, Vitamin C and K. Per 100g Tomato Vegetable provides 23mg of vitamin C, which is (25% DV) of the Daily Value.

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Importance of Zinc

Zinc-rich Foods That Boost Immune System. Zinc needed for the body’s defensive (immune) system to properly work. Researchers have found that zinc is the best supplement for preventing flu & cold. while people give more importance to Vitamin C. It likely to be a waste of money. Out of all the studies, only taking a zinc supplement was found to be beneficial at preventing colds and flu.

Best Zinc-Rich Foods For Immunity

1. Chicken

Chicken is rich in Protein and Mineral. it is a great source of protein. Chicken provides lean meat which means it doesn’t have much fat. Per 100g Chicken provides 2mg of zinc, which is (19%) of the Daily Value.

2. Yogurt

Yogurt contains some key nutrients for maintaining bone health, including calcium, protein, potassium, and phosphorus. Per 100g Yogurt provides 1mg of zinc, which is (9%) of the Daily Value.

3. Eggs

Eggs are an excellent source of inexpensive, and high-quality protein. Eggs rich sources of Zinc, iron, copper selenium, vitamin D, B6, B12, etc. One large egg contains 0.5mg zinc.

4. Fish

Fish is a low-fat high-quality protein. Fish is rich in calcium and phosphorus and a great source of minerals, such as zinc, iron, magnesium, and potassium. Per 100g Fish provides 0.78mg of zinc, which is (5%) of the Daily Value.

5. Mushrooms

Mushrooms contain protein and fiber. It is a powerful source of antioxidants. Mushrooms help to prevent cell damage and tissues. Per 100g mushrooms provide 0.52mg of zinc, which is (3%) of the Daily Value.

6. Chickpeas

Chickpeas also known as garbanzo beans. Chickpeas great sources of Zinc, Iron, Phosphorus, and vitamins. per 100g Chickpeas provides 3.43mg of zinc, which is (23%) of the Daily Value.

7. Hemp seeds

Hemp seeds contain healthy fats and fatty acids. They are also a great protein source and mineral-like zinc and iron etc. Per 100g Hemp seeds provide 10mg of zinc, which is (33%) of the Daily Value.