The winter season can increase the risk of certain health problems. As the cold sets in and the mercury drops, the body may have to work extra hard to maintain normal functioning. Additionally, cold temperatures can narrow blood vessels, which could increase blood pressure and thicken the blood, increasing the risk of heart attacks and strokes. Additionally, studies have shown that cold temperatures can decrease the nose’s immunity and make us more susceptible to viruses.
It is important to eat a nutritious diet during winter and vitamin C is one of the key nutrients during this season, which could help boost immunity and promote tissue growth and repair. Vitamin C, an important antioxidant, can also help nourish the skin and eliminate toxins. Vitamin C is a water-soluble vitamin and remaining amounts of the vitamin leave the body through urine. It is important to consume Vitamin C regularly for optimal functioning of the body.
According to a study According to an article published in the Canadian Medical Association Journal (CMAJ), a vitamin C supplement may reduce the burden of winter illnesses, but intake does not need to be as high as is sometimes claimed. .
Research published by Cochrane in 2013 found that regular vitamin C supplementation can reduce the duration of colds by 8% in adults and 14% in children. In particular, children who took between 1 and 2 grams of vitamin C per day saw an 18% reduction in the duration of colds.

Kiwi is one of the best Foods rich in vitamin C you can consume in winter. With 161.3 mg of vitamin C per 100 g, this fruit is said to have an exceptionally high vitamin C content. In fact, it contains around 230% of the recommended daily intake of vitamin C.

2. Broccoli

Green beauty provides a burst of nutrients that can better prepare you for cold winter days. The vegetable is rich in vitamins and minerals, including folate, potassium, manganese and vitamins C and K1. It contains 65 mg of vitamin C per 100 g. Eating this wonderful vegetable can definitely keep cold and cough away.

3. Strawberries

The sweet and delicious strawberries are a vitamin C powerhouse. They contain approximately 59 mg of vitamin C per 100 g. If you consume 1 cup of strawberry slices, you will get about 97 mg of vitamin C. The sweet berries also contain calcium, iron, manganese, folate (vitamin B9), and potassium. A single serving of strawberries (8 berries) provides more vitamin C than an orange.

4. Peppers

Peppers, especially red ones, are packed with vitamin C and contain almost three times as much vitamin C as an orange. With approximately 128 mg of vitamin C per 100 grams, peppers are not only great for boosting immunity, but also rich in fiber, antioxidants and vitamin A. They can be easily added to salads, stir-fries or eaten raw as a snack.

5. Leafy greens

Leafy vegetables are a must-have in winter. Whether it’s spinach, kale, and Swiss chard, they’re all high in vitamin C, as well as folate and vitamin K. These green vegetables also provide fiber and various antioxidants that can help to protect your immune system during the winter months. A serving of kale or spinach can give you a significant boost of vitamin C to ward off colds.

6. Oranges

Oranges are known for their vitamin C content, with one medium orange providing about 70 mg of vitamin C. Oranges also contain fiber, calcium, and various antioxidants. Their high water content helps keep you hydrated and they are a refreshing and easily accessible winter fruit.

7. Brussels sprouts

These mini cabbage-like vegetables contain a significant amount of vitamin C. With around 85 mg of vitamin C per 100 grams, Brussels sprouts are also rich in fiber, folate and other vitamins. They are known to boost immune function and can be roasted or steamed as a nutritious side dish during the colder months.

8. Cantaloupe

Cantaloupe, a sweet and refreshing winter fruit, provides approximately 36 mg of vitamin C per 100 grams. Although slightly lower in vitamin C than some other foods on this list, cantaloupe remains a great choice for maintaining hydration and providing other essential nutrients like potassium and vitamin A. It’s a great addition to winter salads or as a refreshing snack.