Include these 5 vitamin C rich foods in your diet for boosting immunity

Eating healthy and nutritious food has always been considered crucial for strengthening the immune system. A strong immune system protects your body from disease-causing pathogens and helps you enjoy a long and healthy life. Although enhancing the body's natural defence system is a time taking process, adding some extra dose of nutrient like vitamin C to your diet can give a little boost to your immune health.

Vitamin C or ascorbic acid play many key roles in the body. The water-soluble vitamin is known for its role in supporting a healthy immune system. It also helps to prevent infection and growth and repair of tissue all over the body. Sufficient intake of this nutrient in the diet can heal wounds, repair and maintain healthy bones. Here are 5 excellent sources of vitamin C that you must include in your diet.

Amla or Indian Gooseberry is a native to India and has been used by Ayurvedic practitioners for centuries for treating different health ailments. The small green fruit is one of the richest sources of vitamin C. 1 amla is reported to contain nearly 20 times more vitamin C than an orange. Vitamin C acts as a powerful antioxidant and is beneficial for the nervous system, immune system, and skin. Apart from this, amla helps to boost metabolism, bone formation, reproduction, and immune response. Have amla juice or eat one fruit daily in the morning.

Oranges are a versatile citrus fruit that can be added to the diet in different ways. 1 medium-size orange (100 grams) contains 53.2 mg of Vitamin C. The antioxidant properties of citric fruit can help to boost our immune health and protect our cell from damage caused by free radicals. Oranges are also good when suffering from cold and other allergies. The fruit can also encourage the production of collagen, and lower the levels of the stress hormone.

The vegetable is often ignored when it comes to boosting our immune health, but surprisingly bell pepper contains an equal amount of Vitamin C as compared to any citric fruit. This vegetable is also rich in beta carotene. The mineral and vitamins present in bell pepper can help to build the body's natural defence system, improve your skin quality and keep your eyes healthy. It can also help to reduce oxidative stress that often weakens the immune system.

Lemon is one of the most commonly available sources of Vitamin C and other antioxidants that can help to fight foreign pathogens and strengthen your immune system. Antioxidants help the body remove free radicals that can damage cells and cause chronic infection. The small fruit also contains a considerable amount of thiamin, riboflavin, vitamin B-6, pantothenic acid, copper, and manganese.

Pineapple has been used for centuries to treat digestion and inflammation problems. The fruits contain a high amount of vitamin C and manganese. It is also low in calories and rich in dietary fiber and bromelain. Having pineapple daily can lower the risk of both viral and bacterial infections. The anti-inflammatory properties of the tangy fruit are mostly contributed to its immunity-boosting properties.