Help Boost Your Immunity with Foods Rich in Vitamin C and Zinc

The pandemic has reminded people of the importance of maintaining good health and boosting immunity. In the past year, the demand for Vitamin C with Zinc has been very high. There was a time during the start of the pandemic when the supply of these supplements became scarce due to panic buying.

While most people just comply with the recommendation to boost their immunity using those supplements, it also helps to learn how they work and know the foods rich in vitamin C and zinc.

What is Vitamin C?

Also known as ascorbic acid, Vitamin C works as an antioxidant. It helps in cell protection so that it can be free from damages caused by free radicals. 

What is Zinc?

Zinc is found in cells throughout the body. It helps people to stay healthy by supporting the immune system in fighting off bacteria and viruses. It is also essential in creating proteins and DNA which is the genetic material of all cells.

Food Sources that are Rich in Vitamin C and Zinc

Vitamin C-rich Foods

Unlike animals, the human body cannot synthesize Vitamin C on its own. It cannot store vitamin C that’s why it is important to ensure that your daily diet includes a lot of vitamin C-rich foods in your daily diet. Fortunately, there are different types of food rich in vitamin C that can supply your body with this essential nutrient.

Plant sources:

• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Citrus fruits
• Grapefruit 
• Green, leafy vegetables
• Peppers (red and green)
• Spinach
• Strawberries
• Sweet and white potatoes.
• Tomatoes 

Animal Sources:

• Dairy products
• Kidney
• Liver

Zinc-rich Foods

This nutrient is essential for the proper functioning of over 300 enzymes. Aside from supporting immunity, it also metabolizes nutrients and aids in the growth and repair of body tissues. 

Like vitamin C, the body also can’t restore zinc. You’ll need supplements to meet your daily requirements. In men, 11mg of zinc is required per day. In women, 8mg is required.

• Dairy products
• Dark chocolate
• Legumes
• Meat
• Mushrooms
• Nuts
• Poultry
• Shellfish
• Seeds
• Some vegetables (potatoes, kale, green beans)
• Whole grains

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The intake of foods rich in vitamin C and zinc can help prevent deficiencies. It is also one of the recommended ways to stay away from dreaded viruses, like the Coronavirus.

While strict intake of these foods rich in vitamin C and zinc, you can meet your body’s daily requirement. However, you can also find Vitaminc C with Zinc supplements that can ensure that you’ll get the protection you need, especially at this time when you can’t afford to compromise your health.