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Vitamin C Rich Foods to Help you Beat Winter Flu Season


Vitamin C can be used to help reduce our chances of catching a cold and can also aid our recovery.

With the weather getting colder, and the nights drawing in, it is likely that we will all be experiencing some coughs and colds, and could all do with a little boost to the immune system. We all know that one of the best ways to do this, is by increasing your vitamin C intake. This tends to be common knowledge, although the research is currently disputed.

Not only is this great for boosting your immune system, it is a vital ingredient that will help to keep your whole body healthy. Your body does not store vitamin C, as it is water soluble, which means that you need to ensure that you are replacing your stores of vitamin C daily.

Although you can opt to take a vitamin C supplement, but what you might not realise is that there are a lot of foods that are really rich and high in vitamin C, which can work at increasing the supplies that your body needs.

Try these vitamin c rich foods:


One of the most well known food items for being high in vitamin C, are oranges. Just one glass of fresh orange juice contains approximately 124 milligrams of vitamin C, which means that just drinking one glass of pure orange juice means that you reach your daily serving.

On top of this, they are also a great source of potassium, folate, lutein and vitamin A. Eating oranges, as opposed to drinking the juice, is also a great source of fibre.

Green peppers:

One, regular green bell pepper contains a massive 95 milligrams of vitamin C, which means that again that you can get your daily allowance, without having to consume too much. They have great nutritional benefits, and are high in potassium, vitamins A and K, as well as being low in calories.

Green peppers are so versatile and are seen in a huge number of dishes. They can be consumed raw or cooked. To ensure that you are getting all of the benefits that they can provide you with, be sure to look for green peppers that are really bright and have unblemished skin.


Strawberries are absolutely packed full of vitamin C, and just one cup of strawberries contain 98 milligrams of vitamin C, so it is a great way for you to boost your immune system. Again, just like the others, they are also packed full of potassium, magnesium, folate and fibre.

They make a really nice, and healthy snack, but can be added to a number of dishes, breakfast cereals, and smoothies as well.


Raw broccoli contains really high levels of vitamin C, and can easily get your recommended daily allowance.

It should be noted that the level of vitamin C reduces slightly when you cook the broccoli; however, it is still a significant amount.

On top of this, broccoli is relatively low in calories – there are about thirty calories in each cup, regardless of whether the broccoli is raw or cooked. On top of being high in vitamin C, it is also an excellent source of calcium, potassium, fibre, vitamins A and K, as well as lots of antioxidants too.


Kiwis are one of the best sources of vitamin C. When you take into consideration their size, they pack a fair amount of vitamin C into them – more than 60 milligrams to be precise. It is also great for those who are on low calorie diets as well, as just one kiwi fruit has approximately 40 calories.

Again, just like all fruits, it is excellent as a delicious snack, but works just as well in fruit salads, puddings, or breakfasts.

Brussels Sprouts:

Either love them or hate them, there is no denying that sprouts really are an excellent source of vitamin C. Even when they are cooked, just one cup of the little green wonders, has a huge 96 milligrams of vitamin C. On top of this, just like others, they are also very high in the majority of vitamins and minerals, making them really beneficial to your overall health.

Again, sprouts, can be eaten either raw or cooked, and are both as beneficial, but we would recommend cooking before plating them up on your Christmas dinner!


Cauliflower is really great for your overall health, and just one cup of raw cauliflower that has been cooked contains 50 milligrams of vitamin C, as well as being high in fibre, calcium, potassium, folate and vitamin K, as well as a huge range of antioxidants.

This vegetable is so versatile as well, and can be used to make a healthier version of rice, or as a tasty side to a dinner, or even eaten raw with a salad.  Again, the level of vitamin C decreases very slightly when it has been cooked, it is still beneficial.

Honeydew melons:

A lot of different types of melon are high in vitamin C. Just one cup of honeydew melon balls contains approximately 30 milligrams of vitamin C, and is a good source of potassium, and various vitamins. Honeydew melon is low in calories as well, containing just 60 calories for a cup size portion.


One surprising vegetable, that you might not realise contains high levels of vitamin C, is the potato. It is well known for having a high potassium content, but not many people realise also realise that they are a really good source of vitamin C as well. On top of this, they are also a great source of niacin and magnesium, not to mention fibre.

The great thing is as well, that potatoes really are one of the most versatile vegetables. Whether you enjoy them baked, mashed, or fried, they can accompany most dishes. Although, do be aware that if you choose to fry them, they are not as beneficial to your health as high heat from frying does impact the vegetables nutritional value.


Disclaimer – Content written for and on behalf of Healthnotepad.com is not professional medical advice and therefore cannot be taken as such. If you have a serious health problem or are affected by any of the topics covered on Healthnotepad.com, you could seek professional medical advice. Please be aware of other issues such as allergens that may come in to play when reviewing our posts. Always consult a doctor if you or a peer has genuine health concerns.

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