Cold and flu season is as good a time as any to stock up on your medicine cabinet essentials. But because an ounce of prevention is worth a pound of cure, Amy Myers, MD, a functional medicine physician, says that right now is a great time to boost your immune system with the help of vitamin C-rich foods.
“Now more than ever, it’s essential to support your immune system, and vitamin C tops the list of nutrients your body needs,” she tells Best Life. However, she adds that there’s never a bad time to build up your health with the help of these healthy, plant-based ingredients that “also promote healthy eyes and skin as well as support heart health.”
Wondering which foods to add to your diet to keep you from getting sick? These are the 12 best vitamin C-rich foods, according to doctors and dietitians.
RELATED: 7 Supplements That Actually Keep You From Getting Sick.
1. Broccoli
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People typically associate vitamin C with citrus fruits—and they are rich in the important nutrients. However, the experts emphasize that you shouldn’t overlook vitamin C-rich vegetables in your diet.
In particular, Brittany Busse, MD, a longevity doctor and the co-founder and chief medical officer of ViTelHealth, points out that broccoli is a great source of vitamin C.
“Broccoli contains 51 mg per cup and is also high in glutathione, which can aid detoxification and boost gut immunity,” she says.
2. Papaya
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Busse says she commonly recommends low-sugar, high-fiber, vitamin C-rich foods to clients.
Papaya comes with several health benefits, including the prevention of heart disease and inflammation, enhanced digestion, and—thanks to its high vitamin C content—immunity against infection.
“If you love fruit, papaya has a huge amount of Vitamin C—88 mg in each cup,” Busse tells Best Life.
3. Brussels sprouts
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Your mom was right—Myers says there are plenty of reasons to eat your Brussels sprouts: “This vitamin C-rich food also contains high amounts of folate, vitamin K, vitamin A, fiber, and potassium.”
“Vitamin K supports your cardiovascular system and the absorption of vitamin D. Fiber supports your digestive health, while vitamin A facilitates a healthy immune system response and supports reproductive health,” she adds, noting that this vegetable provides roughly 74 mg of vitamin C per cup.
Busse adds that these vegetables are easy to incorporate into a range of meals. “They are a great seasonal food and can be served shredded in salad or cooked. They are also great tossed lightly in salt and olive oil and air-fried,” she suggests.
4. Citrus Fruits
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Of course, no list of vitamin C foods would be complete without citrus fruits like oranges, grapefruits, lemons, limes, mandarins, and pineapples. Though their vitamin C content varies by type and size of fruit, a medium-sized orange could provide you with roughly 69 mg.
“An orange or a few clementines make an easy grab-and-go snack. Add a lemon or lime to your water to increase flavor as well as vitamin C. Citrus and other vitamin C foods brighten main dishes, salad dressings, desserts and beverages,” suggests Mayo Clinic.
5. Avocados
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Avocados are a nutritional powerhouse, and while they don’t have the highest vitamin C content on the list (you can expect to get 18 mg per medium avocado), they provide a balance of vitamins, including vitamin C, that can help you fend off illness.
“Avocados actually help lower cholesterol, with their powerful punch of healthy fats, while supplying plenty of heart-healthy vitamin C, monounsaturated fatty acids, and fiber,” says Myers. “They are also a great source of potassium, which supports your nervous system and promotes healthy muscles. Their vitamin E, vitamin B6, and others also help to keep immunity up.”
7. Kale
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You probably already know that kale is one of the best superfoods you can eat, helping to boost heart health, improve eyesight, manage weight, reduce oxidative stress, and so much more. In all honesty, it would be faster to tell you the health benefits kale doesn’t come with.
However, Myers says that kale’s astronomically high vitamin C levels—130 mg of vitamin C per cup—is another reason that adding the leafy green vegetable to your diet is basically a no-brainer.
“There’s a reason for the rise in kale’s popularity. This leafy green vegetable is one of the most vitamin C-rich foods you can find. This powerhouse also has large amounts of vitamins A and K and plenty of minerals,” says Myers.
8. Kiwi
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Kiwi fruits contain roughly 64 mg of vitamin C per cup, making it another excellent choice for anyone looking to boost their immunity.
Myers says that a single kiwi also contains more potassium than a banana—great for reducing muscle cramps—and high amounts of zinc, an important nutrient to support your immune system and boost your metabolism.
9. Bell peppers
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“Bell peppers are packed full of nutrients that benefit the body in significant ways, yet most of the general public is unaware of how healthy they actually are,” shares Trista Best, RDN, LD, a registered dietitian at The Candida Diet.
Best adds that while they’re rarely associated with the vitamin, red bell peppers are higher in vitamin C than oranges: “A cup of red bell pepper has 118 mg while a cup of oranges has just 96 mg of vitamin C. This is an important nutrient for immune support benefits, but also improves the absorption of iron.”
“Bell pepper’s most valuable nutrient is vitamin C, which is denatured in the cooking process, making it best to consume them raw,” she explains.
RELATED: Tomatoes Are the Healthiest Fruit in the World, CDC Says—Here’s Why.
10. Mango
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A medium-sized mango contains roughly 60 mg of vitamin C, not to mention plenty of vitamin A, fiber, potassium, and ample antioxidants.
“In addition to being a vitamin C-rich food, mangoes contain enzymes that support digestion of protein. Mangos also contain large amounts of fiber,” says Myers.
11. Watermelon
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Myers adds watermelon to the list as a little-known source of vitamin C, noting that it contains a whopping 67 mg per cup.
“Watermelon is a vitamin C-rich food that also contains high amounts of vitamin A and potassium. It is also full of water, which supports hydration,” she say.
12. Berries
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According to a 2021 study published in the journal Molecules, berries are a great snack. They are low in calories, fat, and sugar and high in fiber, minerals, and essential vitamins—including vitamin C.
“Raspberries, blackberries, and blackcurrants contain vitamin C, dietary fibers, potassium, and folates. The levels of vitamin C range from 9.7 to 60 mg per 100 g among these berries; blueberries have the lowest while strawberries have the highest,” the study authors write.
RELATED: 7 Foods You Can Eat This Winter to Up Your Vitamin D Intake.
What to know about vitamin C levels.
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According to the National Institutes of Health (NIH), it’s a good idea to be aware of the recommended dietary allowance (RDA) of vitamin C, which varies by age and life stage:
- Children aged 4 to 8 years old: 25 mg per day
- Children aged 9 to 13: 45 mg per day
- Teens aged 14 to 18: 75 mg per day for boys, 65 mg per day for girls
- Adults aged 19 years and older: 90 mg per day for men, 75 mg/day for women
- Pregnant women: 85 mg per day
- Breastfeeding women: 120 mg per day
- Smokers: 35 mg per day more than non-smokers
Myers adds that Vitamin C is a water-soluble vitamin, meaning your body uses what it needs and eliminates any excess through your urine. In other words, unless you’re taking high doses of vitamin C supplements rather than getting it through your diet, you’re unlikely to go overboard or cause unwanted side effects. In fact, she estimates that the body only absorbs 12 to 14 percent of the vitamin C you consume.