When it comes to keeping your immune system strong, vitamin C is one of the most powerful allies nature gives us. It’s a vital nutrient that helps your body fight infections, heal faster, and stay energized. The good news? You don’t need supplements to get it! fresh produce is packed with vitamin C, often more than you’d expect!
Let’s take a closer look at the best fruits and vegetables to add to your plate if you want to keep your immunity at its peak.
🍊 Citrus Fruits: The Classics
-
Oranges, grapefruits, lemons, and limes are the most famous sources of vitamin C.
-
Just one medium orange provides more than 70 mg of vitamin C - almost your entire daily requirement.
-
Squeeze fresh lemon juice into your water or add orange slices to salads for an easy boost.
🥝 Kiwi: A Small but Mighty Fruit
-
Kiwis are loaded with vitamin C- approx. 75 grams.
-
They’re also rich in fiber and antioxidants, making them excellent for digestion and heart health.
-
A smoothie with kiwi, honeydew melon, ginger, and cucumber is the perfect breakfast recipe for an alkaline diet or weight loss plan. Be generous with the ginger.
🫑 Bell Peppers: The Surprising Winner
-
Red bell peppers are one of the richest sources of vitamin C, with nearly 240 mg, with more than three times the vitamin C of an orange.
-
They’re also high in beta-carotene, which supports eye and skin health.
-
Enjoy them raw with hummus, roasted in the oven, or tossed into stir-fries.
🍓 Berries: Sweet Immunity Boosters
-
Strawberries, raspberries, and blueberries are all excellent sources of vitamin C.
-
A single cup of strawberries can give you over 100% of your daily needs.
-
They also provide antioxidants that fight inflammation and protect your cells.
🥦 Cruciferous Vegetables: Double Duty
-
Broccoli, Brussels sprouts, and cauliflower bring both vitamin C and immune-supporting compounds like sulforaphane.
-
Lightly steaming helps preserve vitamin C while keeping them delicious and crunchy.
-
Pair roasted Brussels sprouts with a squeeze of lemon for an immunity-packed side dish.
🥭 Tropical Delights: Mango, Papaya & Pineapple
-
Papaya contains more than 200% of your daily vitamin C in just one fruit. try chewing a few seeds a day to get rid of some parasites.
-
Pineapple adds not only vitamin C but also bromelain, an enzyme that may help reduce inflammation.
-
Mangoes contribute vitamin A along with vitamin C, giving your immune system a one-two punch.
🌱 Fresh Herbs: The Hidden Gems
-
Parsley, cilantro, and thyme are surprisingly rich in vitamin C.
-
A handful of fresh herbs sprinkled over your meals can make a real difference.
Tips to Maximize Vitamin C from Produce
-
Eat raw or lightly cooked: Vitamin C is heat-sensitive, so quick steaming or eating raw preserves more of it.
-
Mix it up: Combine different fruits and veggies to cover your bases.
-
Shop fresh: Vitamin C levels can decrease the longer produce is stored. Try to choose fresh, local, and in-season when possible.
🌟 Final Bite
Building a strong immune system doesn’t require complicated steps; it’s as simple as filling your plate with colorful, vitamin C-rich fruits and vegetables. From bell peppers to berries, citrus to cruciferous veggies, your options are both tasty and diverse.
At The Curious Cucumber, we believe that small, fresh choices lead to healthier, happier lives- one crunchy bite at a time.
