October 8, 2021

12 Vitamin C-Packed Foods to Rev Up Your Immune System

Although vitamin C cannot be produced by the body, it can be obtained from various foods.

Abbie Gellman is a registered dietitian and chef. “The primary function is manufacturing collagen. A main protein substance within the body.” is however, essential for healthy gums and the prevention of being easily bruised.

They also aids in immunity and absorption of nutrients. It is also important for maintaining healthy bones, teeth and skin. It’s an antioxidant which means that it fights off free radicals, which can lead to illnesses and accelerate the aging process.

Importance of Vitamin C Foods

Gellman states that vitamin C is associated with helping to prevent or treat many health conditions such as cancer, heart disease, and the common flu. It is also helpful in absorbing non-heme Iron, which can be found in leafy greens and other plant foods. Non-heme iron is difficult to absorb, but they can work in concert with vitamin A to make it more accessible.

Is it true that vitamin C should be taken when you feel the symptoms of a cold approaching? Not necessarily, says registered dietitian Lauren Sharpe. According to Sharpe, The daily consumption did not decrease the chance of getting a common cold in the general population according to a review of 29 random studies that included more than 11,000 participants.

Some research has shown that high levels may decrease the duration of cold symptoms. She points out that this was possible only if the daily foods intake is at least 8,000 mg. She explains that vitamin C is a water-soluble vitamins and any excess (more than 400mg) will be eliminated from the body. A daily foods intake of more than 2,000mg can lead to nausea, vomiting, abdominal pain, diarrhea, or both.

Moreover, Sharpe states that high levels of it should not be taken without the consent of a registered dietitian. According to the National Institutes of Health, women should aim to consume 75 mg daily and men 90 mg per day.

Are you looking for delicious foods that provide enough vitamins every day? Gellman and Sharpe recommend these top sources of vitamin C.


  • Lauren Sharpe, a registered dietitian, specializes in helping clients to develop healthy eating habits and a positive relationship with food.
  • Abbie Gellman, a registered dietitian and chef, is the author of The Mediterranean DASH Diet (and Mediterranean Pressure Cooking).

Vitamin C in Bell Peppers

Did you know that bell peppers are high in vitamin C? One cup of red bell bell peppers will provide you with 150mg of it.

How to eat: Cut into slices and added to salads or dipped with hummus. These are great in fajitas or sauteed with scrambled eggs.


One medium orange has approximately 70 mg. This is one of the most well-known and popular sources of vitamin A.

How to eat: Get fresh-squeezed orange juice. If you haven’t tried it yet, you’re missing out. You can add the juice to your breakfast smoothies or to your bag to make a quick snack.

Kale | Vitamin C

Kale has around 85 mg vitamin C per cup. It is a nutritional powerhouse and also contains vitamins A, K, folate. Kale is a great choice.

How to Eat: As a salad, or also roasted as kale chips.


Broccoli’s nutritional benefits are hard to ignore. Each cup contains 88mg vitamin C and other food nutrients such as fiber, protein, potassium, and potassium.

How to Eat: Baked, added to pasta or grain bowls, or sliced raw and dipped into hummus.

Collard Greens

A cup of cooked collard greens has around 35 mg vitamin C.

How to eat: Raw collard greens can be used as a wrap for vegetable wraps (pro tip: great when paired with Thai peanut sauce). Shred the raw greens in a salad and saute in olive oil and spices. Finally, braise in vinegar-based ham stock.

Brussels Sprouts

Although small, Brussels sprouts are nutritionally rich and contain 74 mg vitamin C per cup.6

How to eat: Rub olive oil, salt and pepper on the roast; shave and add to salads. For an appetizer, wrap it in bacon or pancetta.


A medium tomato has nearly 80mg of vitamin C.

How to Eat: Slice the tomatoes and cook down.


Many people don’t know that strawberries contain for about 90 mg vitamin C per cup.7

How to eat: Strawberries can be paired with orange to make a vitamin-rich fruit salad. Also, slice strawberries and add them to yogurt and granola parfaits for a healthy breakfast. Strawberries make a delicious dessert.


A cup of papaya has nearly 90 mg vitamin C.

How to eat: Take out the seeds and use a spoon to scoop them out. You can also add yogurt or granola to your fruit salad.


A warm mango is the best. Mangoes contain just 50mg of vitamin C per cup.

How to eat: You can add to yogurt or smoothies for breakfast or you can also peel and slice the fruit to enjoy it as-is.

Kiwis | Vitamin C

You can get around 130 mg of vitamin A by eating two standard-sized kiwis.

How to eat: Cut the pears in half, eat with a spoon, and then add them to fruit salads, juices, or smoothies.

Pineapples | Vitamin C

A cup of pineapples contains nearly 80 mg.

How to eat: Make a smoothie, add it to a fruit salad, or grill.

Vitamin C is important for supporting the immune system, especially for women. They should aim for 75 mg daily and for men for 90 mg.