Vitamin C Rich Foods – Top 10 Highest sources of vitamin C

COVID-19 Best Food Rich in Vitamin-C, Vitamin-D and Zinc

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Why is vitamin D, vitamin C, and zinc important in the common cold, flu, and maybe the novel COVID-19 coronavirus? Here we will quickly explore the thing.

Superfoods Rich in Vitamin-C, Vitamin-D and Zinc

Vitamin D

Vitamin D doesn’t affect these viruses themselves. Instead, it affects our immune systems. So, what is a common vitamin D recommendation?

The best thing to do is check with your doctor to see if you might have low vitamin D, and if it is low, you’ll definitely need to get more vitamin D, especially during the winter months.

Top Sources of Vitamin D

Next, here are some of the top sources to ensure that this essential fat-soluble vitamin D is your daily needs.

  • our body can make at least 1,000 IU of vitamin D by 30 minutes of sun exposure at least 2 times per week.
  • 1 cod liver oil tablespoon should have 1,360 vitamin D IU,
  • 3 ounces of wild-caught salmon contain vitamin D 447 IU,
  • 3 ounces mackerel have 306 vitamin D IU,
  • 3 ounces of Tuna Fish contains 154 IU of vitamin D
  • 1 cup fortified dairy contains 124 IU vitamin D
  • 2 sardines contain 47 IU of Vitamin D,
  • 3 ounces beef liver has 42 Vitamin D IU.
  • 1 egg contains 41 IU of Vitamin D,
  • And, 1 cup fortified cereals contain 40 IU of vitamin D


Vitamin C

It is a water-soluble vitamin that is vital to the function of white blood cells that help to fight infections, and overall immune system health. In iron absorption, vitamin C is also essential, and it is low in iron, which can make you more vulnerable to infections.

Among adults on diet and/or supplements, the usual recommended daily dose of vitamin C is 75 to 120 mg. A cup of orange juice or sliced orange or a cup of kiwi fruit or a cup of sweet peppers can produce about 80 to 90 mg.

Vitamin C rich superfoods

Here are a few of the vitamin C rich superfoods to start stocking up on

The USDA national inventory of nutrients indicates that many of those are low in calories but nutrient maximum above and above the minimum amount of vitamin C.

  • 1 cup of black currant has 203 milligrams of vitamin c,
  • 1 cup of red pepper contains 190 milligrams of vitamin c,
  • 1 cup of kiwi contains vitamin c of 164 milligrams,
  • 1 fruit of guava almost has 126 milligrams of vitamin c,
  • 1 cup of Green Bell Pepper has 120 milligrams of Vitamin C,
  • 1 big orange has a vitamin C of 98 milligrams
  • 1 cup strawberries contain 89 milligrams of vitamin c,
  • 1 cup of papaya salad contains 87 milligrams of vitamin c,
  • 1 cup of raw broccoli has 81 milligrams of vitamin c,
  • And, 1 medium-size lemon fruit contains 45 milligrams of vitamin c.



It has become one of the most popular suggestions for reducing symptoms of coronavirus. The effects of zinc on the gravity and period of cold symptoms have been contradictory.

Certain studies have shown that zinc reduces cold time by half, and others have shown no effect. Another research showed that the form of zinc was taken, with 13.3 mg of zinc lozenges reducing colds but with 5 mg, 11.5 mg zinc lozenges not. The findings are determined by the type of zinc taken.

List of foods rich in Zinc

Let us look at the list of foods rich in zinc, and consuming two or three portions of this zinc is the best way to meet optimum zinc levels.

  • 3 ounces of lamb has 6.7 milligrams of Zinc,
  • 1 cup of pumpkin seeds has 6.6 milligrams of Zinc,
  • 1 ounce of Hemp Seed contains 5 milligrams of Zinc,
  • 100 grams of Grass-fed beef contains 4.5 milligrams of Zinc,
  • 1 cup chickpeas have 2.5 milligrams of zinc,
  • 1 cup of Lentils has 2.5 milligrams of Zinc,
  • 1 ounce of Cocoa Powder contains 1.9 milligrams of Zinc,
  • 1 ounce of Cashews contains 1.6 milligrams of Zinc,
  • 1 cup of Kefir or Yogurt contains 1.4 milligrams of Zinc, And,
  • ½ cup of Ricotta Cheese contains 1.4 milligrams of zinc,


Conclusion: Vitamin Superfoods

Above mentioned foods are more helpful to improve your immune system and fight back against cold, flu and Coronavirus or COVID-19. However, if you have any respiratory problems like coughing, wheezing or difficulty breathing, kindly make sure to contact a trusted healthcare professional.

Have Healthy a Life.

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