COVID – 19 or Coronavirus has been the largest crisis of this century. It was declared as a global pandemic by the ‘World Health Organization’. And now the countries are wrestling with future threats as the virus expands to the entire humanity. Currently, it is crucial to mention typical hygiene standards like washing your hands, wearing a mask, and avoiding touching your hand or mouth, But the most useful action will be enhancing the immunity which is topmost at this time. Individuals in certain cases like pregnant or breastfeeding women, recovering from surgery, burn victims, smokers and pre-existing illness like diabetes, hypertension and respiratory issues are at a higher risk of having COVID 19 complications, it also worsens with age as the sufficient immunity reduces as we get older. But the food we eat plays a key aspect in determining our overall health and immunity.

A strong immune system releases antibody that fight off viruses and bacteria that are liable for any disease. The Celebrity when it comes to improving the immunity against any virus is “Vitamin C Loaded Food”. Vitamin C helps build up our immune system as it helps in the gain of white blood cells.

There are several Vitamin C loaded fruits, vegetables, and other food items which we can use in our daily routine and, one of them is ‘Orange’. This popular citrus fruit is particularly known for its Vitamin C capacity and it is easily available in the market. A single Orange, weighing 100 grams, has over 53.2 mg of Vitamin C (as per the USDA). It is a type of low calorie, highly nutritious citrus fruit. As part of a healthful and mixed diet, it contributes to helping lower a person’s risk of several disorders. However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease.

Lemons & Limes are also similar to Oranges and some of the most popular citrus fruits in the world. Though lemons and limes have a lot in common, they are also distinctly different. We will assess the main similarities and differences between lemons and limes, so you’ll know exactly what to do when life hands you one of them in hardship. Lemons and limes are two kinds of fruit that though genetically different are nearly connected. These two fruits are well known for their acidic, sharp flavour and featured in a variety of culinary activities around the world. Though lemons and limes are distinctly different fruits, they share many of the same characteristics especially when it comes to their nutritional value and potential health benefits. In terms of their macro-nutrient quantity, Lemons provide more Vitamin C than limes but both make a significant dietary offering of this Vitamin. Overall, lemons offer a slightly greater quantity of Vitamins and Minerals.

Yellow and red fruits are usually credited with having high Vitamin content, but guava is a fruit that lives as an exception. A single guava fruit, weighing 100 grams, has over 200mg of Vitamin C content (as per the USDA), which is almost twice as high as that in an orange.

There are multiple alternatives available for citrus fruits, some of them are strawberries, pineapple and grapefruits and tropical fruits that are rich in vitamins, enzymes, and antioxidants.

Strawberries are very vibrant and seasonal. They are an excellent source of Vitamin C & Manganese; 100 gm strawberries contain 58.8 mg Vitamin C and also contain decent amounts of Folate (Vitamin B9) and Potassium. They are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.

Pineapples contain high amounts of Vitamin C and Manganese," These tropical fruits are also a good way to get important dietary fibre and bromelain (an enzyme).

Kiwis are slightly high-priced fruits than others as Kiwis are nutrient-dense and full of Vitamin C. In fact, just 1 cup of kiwi provides about 273℅ of your daily recommended value. Vitamin C Amount in a 100 gm Kiwi is 92.7 mg. One study even found that kiwis may support immune capacity and reduce the likelihood of developing a cold or flu-like illness. This is especially true in at-risk groups like adults over the age of 65 and young children.

A different fruit called Grapefruit has various colours like pink and red grapefruit, red and white grapefruit. It has 31.2 mg Vitamin C. And a small grapefruit also contains 2,270 micrograms (mcg) of Lycopene, which is another antioxidant.

The largely prominent tropical seasonal fruit and also known as the King of the Fruits is ‘Mango’, Which is one of the delicious fruits and lower in fibre than other fruits, so a good rule of thumb is not to exceed two servings a day. Taste the tropics for a 122.3 mg boost of Vitamin C. Mango is also a great source of Vitamin A, which like Vitamin C plays a key role in immunity and additionally keeps your eyes and heart healthy.

Papayas, which we often use for our fruit salads are an excellent source of Vitamin C, and one single medium fruit provides 224 % of recommended daily intake. One medium papaya has approximately 120 calories. 30 grams of carbohydrate including 5 grams of fibre and 18 grams of sugar.

All these fruits provide a decent amount of fibre, in addition to more than 15 beneficial Vitamins and Minerals. These fruits contain antioxidant properties known to protect our cells from harmful bacteria and viruses. Additionally, several studies have shown Vitamin C to be beneficial for helping people recover more rapidly from the common cold.

While we are aware that citrus fruits consist of Vitamin C, Several vegetables such as Spinach (Palak/ share) which is an excellent source of Vitamin C, Vitamin A, Manganese, Vitamin B2, Vitamin B6, Vitamin E, Calcium and Vitamin K, according to the foundation’s website World’s Healthiest Foods. Thus, it contains the most vital vitamins for our body.

Cauliflower or Gobhee which we use in our daily routines is weight loss friendly and incredibly easy to add to any diet. It contains 48.2 mg of Vitamin C.

Cabbage is also a distinct vegetable, packed with nutrients and vitamins like Vitamin C (60%). It may help keep Inflammation in check, improve digestion and help keep your heart healthy.

Broccoli is an edible green plant in the cabbage family whose large flowering head and stalk are eaten as a vegetable. Broccoli is a great source of Vitamins K and C, a good source of folate (folic acid) and also provides Potassium, Fibre.

Bell peppers are also a great source of beta carotene and Vitamin C. Red or the green bell peppers contain twice the amount of the Vitamin. These vegetable reliefs in your fight against infections with its rich source of immune-boosting properties.

Tomatoes also have a high concentration of Vitamin C, 14 mg (per 100 g) and 17.69 Calories (per 100 g) which makes it an incredible source to fight against infections. It is known to strengthen your body’s ‘t-cells’ and ‘phagocytes’, which are two main components of the immune system. Any reduction in these two components can weaken your immune system.

In case of non-vegetarians, Diet of only animal nutrition usually does not contain enough Vitamin C. For this reason, people need to get it from fruits and vegetables because Vitamin C is the only essential Vitamin not found in useful amounts in cooked animal foods. However, sufficient amount of Vitamin C can be acquired from ‘raw’ liver, fish and eggs. Lower amounts are also present in raw meat and fish.

It is essential to add all these immunity-boosting food items in our everyday diets to strengthen our body against opportunistic invaders of COVID 19, making it harder for them to take hold in our system. Food items rich in Vitamin C play a vital role in fighting these viruses. Our body does not produce or store these Vitamins; hence, we need to consume it daily to boost our immunity in this period.

Image credit: www.unsplash.com