Cold and flu season is here, and many little ones are already coming home with scratchy throats and sniffles. While a daily multivitamin can help fill gaps, I prefer to support immunity with wholesome, nutrient-dense foods. Whenever possible, I like to fight colds with food.
Vitamin C is one of the most commonly mentioned nutrients for supporting the immune system. Although studies differ on how much it prevents or shortens illnesses, I find it worthwhile to increase Vitamin C–rich foods during this time of year.
Here are my top five foods that deliver a Vitamin C boost:
Bell Peppers: Bell peppers are versatile and easy to eat raw or cooked. Yellow peppers are especially high in Vitamin C, providing about 184 mg per 100 g serving.
Broccoli: Broccoli is great raw or steamed and easy to include in generous portions. One cup of chopped broccoli delivers roughly 81 mg of Vitamin C.
Strawberries: These sweet berries can offer as much Vitamin C as oranges, though they may be less abundant in colder months. Expect about 59 mg of Vitamin C per 100 g serving.
Green Chili Peppers: Small but mighty, green chilies contain a surprisingly large amount of Vitamin C. A single green chili can provide about 109 mg—add a couple to a stir-fry for an easy boost.
Kiwi: Kiwi is a favorite for many because it’s tasty and portable. Each fruit contains around 84 mg of Vitamin C, and it’s easy to eat several in one sitting.
One of my go-to recipes featuring broccoli is Oriental Tofu Salad. I often boost its immune-supporting potential by adding chopped green chilies and diced bell peppers, and serve it alongside kiwi, oranges, and strawberries for a Vitamin C–packed meal.
Those are my preferred foods to increase Vitamin C—what are your favorite ways to keep colds at bay?
Sources cited by the original author included nutrition and health resources for Vitamin C and immune support.
