The 10 best fruits and vegetables rich in vitamin C to protect against winter illnesses

During the winter months, it can seem inevitable that you will suffer from illness.

Whether it’s the common cold, the flu or COVID-19, we’re all much more vulnerable to infections this time of year.

Although it may not be possible to prevent all seasonal illnesses, there are ways to reduce the risk of contracting them.

Our vitamin intake is one example, with vitamin C in particular providing a range of health benefits.

These include supporting the immune system, psychological function, reducing fatigue, protecting cells from oxidative stress, and maintaining healthy skin, blood vessels, bones, and cartilage.

Samantha Greener, Wellbeing Expert at Simply Supplements, spoke to to explain more.

She said: “With the colder weather and shorter days here, making sure you eat a balanced diet will definitely improve overall health and help you get all those immunity-boosting vitamins and minerals.

“Oranges are still linked to vitamin C, but adding seasonal vegetables like Brussels sprouts will also increase your intake.

“If people struggle to eat enough fruit and vegetables, it’s worth considering vitamin C supplements as an alternative option.”

She shared her top 10 vitamin C-rich fruits and vegetables to try adding to your diet.


Oranges are packed with vitamin C. Samantha said: “Try adding this tasty fruit to your breakfast cereal or making a juicy fruit salad.

“In addition to vitamin C, oranges are also rich in folate, calcium and magnesium.”


“Add tomatoes to salads, pastas and soups to increase your vitamin C,” she said.

They are also rich in folate and potassium.


According to Samantha, the best way to get vitamin C from broccoli is to eat it raw or steamed, rather than boiling or roasting it.

She added: “It’s the perfect vegetable accompaniment, also consider using it in stir-fries, soups and salads. »


Technically a fruit, peppers are also good for vitamins E and K and fiber.


“Berries are a great tasty treat to increase vitamin C in your diet,” Samantha said.

“Add them to breakfast cereals or simply eat them, once cleaned, straight from the tray.”


Kale is often considered a superfood. Samantha said: “It’s packed with vitamins C and E which both support a healthy immune system. »

Brussels sprouts

She commented: “Love it or hate it, vegetables are an excellent source of vitamins C and K.

“Try roasting them for something different, add them to a stir-fry, or try them raw in a salad.”


Perhaps more surprising is that potatoes are a good source of vitamin C, B6, potassium and fiber, Samantha said.


She said: “These unassuming little berries are packed with vitamin C. Add them to cereals, fruit salad or yoghurt for a tasty snack. »


In addition to being rich in vitamin C, kiwi is also a good source of vitamin K and fiber.

“A great addition to Greek or natural yogurt or a smoothie,” she added.

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