Boost your immunity – Vitamin C rich fruits and vegetable available in Kerala
Vitamin C has immunity boosting functions and hence, is recommended for consumption when the body might get exposed to viruses causing common cold and other diseases. Vitamin C cannot produce or store in human body, it’s essential to consume it regularly in sufficient amounts. It is one of the most important Vitamins required by the body. It need for metabolizing proteins in the body and also have anti-oxidative properties.
Vitamin C is commonly found in fruits and vegetables, which we must include in our daily meals and diet. one of the things to be noted that eating these fruits and vegetables raw is the best way of adding Vitamin C to your body, because when cooking excessive heat might destroy the Vitamin and other essential nutrients and minerals in the food.
vitamin C is involved in many parts of the immune system, it is important to take vitamin C supplements is to boost their immunity. vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.
Vitamin C helps these white blood cells function more effectively while protecting them from free radicals. It is an essential part of the skin’s defense system, where it can act as an antioxidant and help strengthen the skin’s barriers.
Here are the top 10 commonly found sources of vitamin C food and vegetable available in Kerala.
1. Guava
Guava has been considered as one of the super fruits due to the numerous health benefits it offers. It indeed is a powerhouse of nutrients, it is extraordinarily rich in vitamin C. It is popular in the Indian subcontinent and is extremely rich in Vitamin C, containing as much as Vitamin C. It also rich in other essential nutrients like dietary fiber, folic acid, potassium and manganese.
Yellow and red fruits are usually credited with having high vitamin content, but guava is a fruit that stands tall as an exception. A single guava fruit, weighing 100 grams, has over 200mg of Vitamin C content, which is almost twice as high as that in an orange. . This makes them good diet super foods. Guavas are very different fruits, and can be used in desserts, fruit salad, green salads, juices, jellies and cocktails. There will be fewer houses in Kerala without guava trees.
2. Orange
Citrus fruits like oranges, lemons and limes are all good sources of Vitamin C. Oranges are excellent source of vitamin C. One medium sized orange contains as much as 70 mg Vitamin C. All these fruits can be used in preparing cocktails, desserts and parfaits. One of the most cheap available fruit in the world is Citrus fruits. It is round citrus fruits with juicy flesh and pebbled orange skin . 200 ml orange juice contains 124 milligrams of vitamin C, it only takes one serving to get a day’s worth of vitamin C. Oranges offer a lot more, like calcium, potassium, fiber making them a healthy option. Plus they’re easy to find, eat, store, and cook, it tastes sweet or bitter. Normally it s cultivated largely in cold climate but readly available in Kerala.
3. Pineapple
Pineapple is a Vitamin C rich tropical fruit cheaply available and a cultivate in many homes around the world. It is common, and people are able to use them in solid, dried, and juice forms. Vitamin C is essential for growth and development, a healthy immune system and aiding the absorption of iron from the diet. It is an underrated nutrient powerhouse – the fruit contains huge amounts of vitamin C. It same considered as fruit and Vegetable. Largely cultivating in Kerala.
Some of the advantages of pineapple is, It loaded With Nutrients… May Boost Immunity and Suppress Inflammation, Contains Disease-Fighting Antioxidants, Its Enzymes Can Ease Digestion, May Help Reduce the Risk of Cancer etc. Pineapples are rich in antioxidants known as flavonoids and phenolic acids, this allows the antioxidants to survive harsher conditions in the body and produce longer lasting effects.
4 Mango
Mangoes are highly popular around the world, It is sweet, creamy fruits that have a range of possible health benefits. Mangoes are naturally high in vitamin C and beta-carotene, and thus help in boosting immunity as well. Green mangoes actually have more vitamin C content than their yellow or red counterparts. It is same time considred as fruit and vegetable. In Kerala almost all varies of mango available.
Mango is native to India and Southeast Asia and has been cultivated for over the world. It is not only delicious but also boasts an impressive nutritional facts. It has a lot of health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.
5. Papaya
Papaya is best enjoyed fresh, whether as a salad or in the form of a juice. Half a papaya, if eaten raw, provides a significantly higher amount of Vitamin C than a single orange. Papaya is an excellent source of vitamin C, and one single medium fruit have 224 percent of recommended daily intake. Papayas grow in tropical climates but cheaply available. Their sweet taste, vibrant color, and the wide variety of health benefits make them a popular fruit. And largely cultivate in Kerala
papain, the enzyme that contained in Papaya can break down the tough protein chains found in muscle meat, Papayas are a soft, fleshy fruit that can be used in a wide variety of culinary ways as well as fruit and vegetable. India produces the most papayas, It can be added to salads, smoothies, and other dishes. If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating.
6. Capsicum (Red And Yellow Bell Peppers)
Bell peppers are very nutritious. … They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet. Capsicums come in various colors, such as red, yellow, orange, and green. In fact, these mighty red vegetables contain 1.5 times more vitamin C, 8 times more vitamin A and 11 times more beta carotene than green bell peppers. Peppers boost your immune system due to high vitamin A, C and antioxidant properties, including beta carotene, which helps maintain healthy skin, vision and high immunity. Some highlights of capsicum are, it is Good source of: Vitamin A Vitamin B1 (thiamine) Vitamin B2 (riboflavin) Vitamin B3 (niacin) Vitamin B6 Vitamin B9 (folate/folic acid) Vitamin C Vitamin E Vitamin K Manganese Potassium Good source of fiber, Can be eaten raw or cooked and Best stored in fridge. Now it is cheaply available in Kerala.
Red and yellow bell peppers are super rich in antioxidants, which help in maintaining eye and heart health. They also contain high amounts of vitamin C, which boosts collagen level and may help to prevent lung cancer too.
7. Leafy Greens
Leafy greens is low in Saturated Fat, and very low in Cholesterol. Amaranth Greens, Spinach etc are good source of Niacin, and a very good source of Protein, Vitamin A, Vitamin C, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese.
In Amaranth Greens, leaves and stems carry a good amount of soluble and insoluble dietary fibers. Leafy greens including amaranth often recommended by dieticians in the cholesterol controlling and weight reduction programs. Fresh amaranth leaves are one of the richest sources of vitamin-C. 100 g of fresh leaves carry 43.3 mg or 70% of recommended daily intake of this vitamin. Vitamin-C is a powerful water-soluble antioxidant which plays a vital role in health immune system.
Make sure you include some leafy greens in your meals everyday, to fulfill your daily Vitamin C requirement. For simplicity, follow the red, green, yellow rule, which pretty much includes all Vitamin C rich foods. Today in Kerala’s kitchen garden it is cultivated very easily in all seasons.
8. Amla (Indian gooseberry):
A Vitamin C power house, it’s a great source of antioxidants, especially Vitamin C. It is also loaded with a range of polyphenols. Polyphenols are antioxidants that prevent damage from free radicals. It is rich in fiber and minerals. This fruit increases the body’s well being and protects it from numerous ailments. The Vitamin C content of its expressed juice is 921 mg/100 cc, twenty times more than that of other citrus fruits. 100 grams of fresh fruit contains 470 to 680 mg of vitamin C. Amla reduces infections and enhances immunity: It has antibacterial and astringent properties it helps in increasing a person’s immunity and protects the body from various infections. This fruit is abundant in Vitamin C which boost your immunity and enables eradicating common cold as well as flu more rapidly. It is largely cultivated in eastern part of india, in Kerala it is widely used by malayalees.
9. Cabbage
Cabbage is a nutritious vegetable that can boost body’s natural defenses against disease. It is a good source of potassium, vitamin, and vitamin K. Cabbage also provides some calcium, iron, vitamin A, and C folate. Raw cabbage can add a bit of vitamin C to your daily intake, but cooked cabbage has even more. One cup of raw cabbage has about 30 milligrams of vitamin C3 while one cup of cooked cabbage has closer to 60 milligrams. Cabbage also contains antioxidants, minerals, vitamin K, and fiber. Cabbage is often underrated for its culinary versatility. As an inexpensive vegetable that’s packed with nutrients, cabbage is a great compliment to a healthy lifestyle.
Cabbage is basically a fat-free food. It is a good source of fiber and potassium, two nutrients for heart health and the fiber helps bring down cholesterol levels, potassium lowers blood pressure. The nutrients in cabbage help optimize blood flow to the brain. It is beneficial for people of all ages who want to stay sharp.
10. Tomato
Tomato is a major dietary source of the antioxidant lycopene. It is also a source of vitamin C, potassium, folate, and vitamin K, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Tomato botanically a fruit, but generally eaten and prepared like a vegetable. The red pigment and antioxidant is Lycopene, lycopene has beneficial health effects. The antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body. Tomatoes are excellent sources of vitamin C, with some varieties containing concentrations comparable to those found in oranges. All tomatoes contribute vitamin C intake, there are different amounts of vitamin C in different varieties that is green, yellow and red. Our digestive tract can only process a tiny amount of lycopene, an antioxidant found abundantly in tomatoes. Antioxidants are dietary substances found in beta carotene, vitamins C and E and selenium, Tomatoes eaten raw might not be so healthy.
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