Top foods to Boost the Immune System

By: Jack Feakes, AUS

Most of us know that Vitamin C is important for our immune response and can help us heal more quickly during times of illness. Studies suggest that your body is better able to absorb Vitamin C when you get it from food sources, instead of supplements and powders.

Vitamin C, also known as ascorbic acid, comes in natural or synthetic forms. Most vitamins are made with a synthetic variant. While effective, these supplements may upset your stomach and may not be as readily available to your body. While studies indicate that our bodies can use both the synthetic and natural forms of Vitamin C, natural forms are typically better as they also come with a dose of polyphenols, compounds found in plants that help with absorption of the vitamin.

While the immune system depends on optimal levels of many nutrients to function, certain immune cells need higher stores of Vitamin C to perform their particular tasks. Cells known as phagocytes and T-cells are on the front line of our immune defense. If they do not have enough Vitamin C, then we become more susceptible to infections (such as the common cold).

In order to increase your Vitamin C absorption and boost your immune system, try increasing vitamin C rich foods in your diet! While taking a daily vitamin C supplement has mayor benefits, nothing compares to the power of nutrition when it comes to disease prevention.

Here are the top, Vitamin C rich foods, to look out for:

1. Oranges

Many of us associate oranges with Vitamin C, and for good reason. One large orange provides enough Vitamin C to fulfil the recommended daily value requirements.

2. Kale

Kale is a super green for a reason. It is high in Vitamin C, polyphenols, and other essential vitamins for disease prevention and healing (e.g., B vitamins).

3. Strawberries

Just one-half cup of strawberries supplies about seventy percent of your recommended daily value.

4. Grapefruit

Grapefruit has a large amount of Vitamin C and comes with important enzymes that can help purify your system.

5. Kiwis

Kiwis, apart from being rich in Vitamin C, are also high in Vitamin E ( found to preserve levels of Vitamin C in fresh fruit). This makes the kiwifruit an especially powerful source of Vitamin C.

6. Bell pepper

Although not particularly well known for their vitamin C content, bell peppers actually pack three times more Vitamin C than the average orange!

7. Kohlrabi

Kohlrabi is a root vegetable in the cabbage family. It’s high Vitamin C content means that you can try a new vegetable while boosting your immune system! To get the most Vitamin C, consume both the bulb and the greens

By: Jack Feakes from

Editor: Dr. Francesca Vazquez

Photo Source: Ebay

#immunesystem #health #wellness #nutrition #immunity #preventivemedicine

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