Vitamin C for Immune System Support

· we can get it from more than just oranges ·

Date
Jun, 09, 2020

Vitamin C is an essential vitamin for immune system support.  Vitamin C can help with tissue repair and is a known antioxidant that helps fight free radicals that may help us recover from the common cold much faster. 

The Benefits of Vitamin C

Vitamin C can be found in a range of fruit and vegetables that also provide a range of other important nutrients essential to a healthy immune system.

sources of vitamin c

Tomatoes

Tomatoes are pretty versatile because they can be added to salads, lunchboxes, sandwiches, or even eaten on their own. Besides having potassium and Vitamin A, they contain other vitamins and nutrients. I’m not a fan of the tomato but I do have the occasional squirt of gluten-free tomato sauce.

citrus fruits

I used to drink a lot of cola and energy drinks, so I wanted to swap it for something healthier. I bought a Soda-stream and now make my own carbonated water. I then add either fresh lime or lemon to it. For me, this is an easy way to stay hydrated without a load of sugar, plus my neighbour has a lime tree that hangs over our fence 😉

broccoli and cauliflower

Both broccoli and cauliflower contain Vitamin C, plus a nutrient called ‘choline’. Choline helps the body reduce inflammation and is said to have many other health benefits. I know here in Australia, most supermarkets sell bags of frozen broccoli and cauliflower together, so it’s probably for a good reason. If I can buy certified organic I will, but I also buy packets of frozen veg so it’s on hand if I can’t get fresh ones.

strawberries

Not only does the strawberry contain Vitamin C, it’s also high in potassium and folate – aka B9. If I buy strawberries though, I buy certified organic where possible. This is because strawberries usually sit high on the ‘dirty dozen’ list. This is a list that is brought out each year and lists the fruits and vegetables found to have the highest levels of pesticides left on them.

watermelon

Watermelon also contains an antioxidant called ‘lycopene’ which is found in red and pink fruits. Personally, I’ve never been a fan of the watermelon, but that’s just my preference of course.

Bell peppers

Bell peppers (capsaicin) are some of my favourite vegetables. They come in many colours including red, green, yellow and orange. A bit like eating a rainbow if I can cram them all into a stirfry. They’re great to add to curries or a stir-fry, and they help out the immune system by producing antibodies and white blood cells. If you’re interested in reading more about the science behind it, check out this article.

pineapple

The pineapple is a super frustrating fruit to cut, but once you get over that, it’s worth it. Pineapples contain an anti-inflammatory enzyme called ‘bromelain‘. Bromelain, and how it all works with the immune system and immune support, is still being researched. So despite it being a tricky fruit to access, it’s amazing when you get past its spikes!

Additional Health Benefits of Pineapples

Health Benefits of Pineapples for Immune System Support by Gutidentity

so much more than the simple orange

So there you have it. Vitamin C is hiding in more than the simple orange which is usually how it’s portrayed to us in advertising.

I always make sure I wash all fruits and vegetables, even if they are organic or certified organic. I also eat fruit and vegetables when they are in season, in my country. This way, I can be a bit more aware of the pesticide and herbicide use regulations, used in my country.

If you want to know more about the different foods that contain vitamins, minerals and nutrients, check out the infographics below.

Vitamin B3

B3 Niacin foods for gut health

Selenium Benefits

Selenium and Immune System Support

Please seek professional medical advice if you are concerned about your health. This post is for entertainment purposes only. It should not replace the advice given to you by a licensed health professional.

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Gutidentity - Emma Bailey

Welcome to GutIdentity!  Following the sudden onset of Coeliac Disease and Microscopic Colitis, I attempt to discover if my Gut is in fact…. my first brain.  As strange as that may sound, it’s certainly not as strange as Autoimmune Disease!

This is my journey as I explore research, novel treatment ideas, and the unique makeup of the gut and how this affects my lifestyle.

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