The harsh winter environment and dry air can take a toll on our immune system

As the winter approaches, our body falls prey to illnesses and infections. This is because the harsh environment and dry air can take a toll on our immune system. So we need to boost our immunity to deal with the winter season, and Vitamin C is perhaps the most famous vitamin when it comes to being an immunity booster.

Our body does not produce Vitamin C on its own, and hence it becomes more important that we intake foods that are rich in the vitamin, especially in winters.

Here are five food items that are rich in Vitamin C and will help us fight the cold winter season:


Oranges have the highest concentration of vitamin C among citrus fruits. About 100 grams of orange contains 53.2 mg of Vitamin C. The vitamin has antioxidant properties which protects our cell from getting damaged. Oranges are also a source of Vitamin D, the sunshine vitamin that we usually lack in winters.

Amla or Indian Gooseberry

Another important seasonal fruit is Amla. This small fruit is jam-packed with several nutrients and vitamins. Our bones go through a lot during winters and amla contains manganese, which provides great support for bone formation, along with working on the metabolism, reproduction, and immune response of our bodies.


Make papayas a part of your daily life for the correct intake of vitamin C. Highly regarded among the fruits for its medicinal values, a medium-sized papaya contains almost double the amount of vitamin C needed on a daily basis. Papayas are a source of beneficial minerals like potassium, magnesium and folate. It also works wonders with its anti-inflammatory and digestive effects.

Capsicum / Bell pepper

Along with capsicum, yellow, orange and red bell peppers are very healthy vegetables. They contain huge quantities of vitamins and minerals and are low on the calorie count. The red bell pepper is in fact a veggie that has more Vitamin C value than an orange.


In about 100 grams of broccoli, there is 89.2 mg vitamin C. Offering very low calories per serving; broccoli is a miraculous winter food which is also a source of high fibre.

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