20 Surprising Vitamin C Sources to Support Your Immune System

1. Red and Green Peppers

Sweet and crunchy bell peppers are a fantastic source of vitamin C; one portion can contain as much as double that of a large Florida orange (which contains around 45 mg)¹.

One green pepper contains around 99.5 mg of vitamin C², with the same serving of red peppers providing about 128 mg³. Throw sliced peppers into a salad or a stir-fry for an easy way to up your intake. For a more adventurous recipe, try stuffing halved peppers with rice or couscous and roasting them in an oven. Or try our delicious roasted red pepper dip, a perfect accompaniment to sticks of vegetables for a healthy snack.

2. Potatoes

Despite being a starchy vegetable, potatoes are actually a great source of vitamin C. Because they’re carbohydrates, many people think too many potatoes are bad for them. But when cooked in a healthy way and eaten as part of a balanced diet, they can provide a great boost to your vitamin C levels.

One potato has about 12.6 mg of vitamin C⁴. How to get the maximum benefit: Boiling or frying has been shown to result in a loss of much of the nutritional content. Baking a potato with the skin on is seen as the best way to retain the vitamins within. Serve with a healthy topping of your choice, such as a hearty chili con carne.

3. Sweet potato

A sweet potato has long been a healthy alternative to unhealthy fried potato products. And it turns out these vegetables are also a good source of vitamin C. Bake the sweet potato in its skin and serve with meat or fish and vegetables of your choice.

4. Cantaloupe Melon

Melons are a tasty and nutritious fruit group, but cantaloupes are the most beneficial in terms of providing you with a vitamin C intake.

One large wedge of cantaloupe melon can provide you with around 37 mg⁵. Simply slice a large cantaloupe into wedges and enjoy for breakfast, or as a tasty snack that’s great for all the family.

5. Cabbage

Another type of vegetable that packs a good punch of vitamin C is cabbage.

One raw savoy cabbage contains about 37 mg⁶. Serve steamed (rather than boiled) cabbage as an accompaniment to evening meals. Steaming retains nutrients better than boiling, so try to steam vegetables where possible. Or eat raw shredded cabbage in a slaw that can be added to salads or served as a side dish.

6. Broccoli

Like cabbage, broccoli provides a healthy boost of vitamin C, making it a great option for almost any meal. Just one broccoli contains around 89 mg⁷. Steam the broccoli to retain as much vitamin C as possible, and serve as an accompaniment to meals. Or throw spears of broccoli into a stir-fry for some additional crunch.

7. Kiwifruit

While citrus fruits are the most commonly known vitamin C sources, kiwifruit provides more than the likes of oranges or lemons. One kiwi provides around 93 mg, or over two-thirds of your recommended daily value. Slice off the top and scoop out the flesh as a tasty snack, or peel off the skin and slice the kiwi before adding it to a fruit salad for a healthy dessert.

8. Chili peppers

Earlier, we mentioned the healthy vitamin C content of bell peppers. If you like a bit of spice, you’ll be pleased to learn that chili peppers also contain a good amount of C. One red chili pepper will provide you with about 144 mg⁹. How to get the maximum benefit: add sliced chili peppers to curries, stir-fries, or soups for a kick of spicy heat.

9. Guava

Guava is another fruit that offers a high vitamin C content, making it a great alternative to oranges and other citrus fruits. One guava (excluding refuse) contains around 228 mg⁹. Pretty much all the guava can be eaten, including the skin. Slice it up and enjoy it as a snack. If you prefer, you can also remove the skin and just eat the flesh within.

10. Brussels sprouts

Traditionally seen gracing the table during the holiday season, Brussels sprouts are more than just an accompaniment to Christmas and Thanksgiving dinners. They also happen to be an excellent source of vitamin C. A cup of raw Brussels sprouts will provide you with just under 85 mg of vitamin C¹⁰—more than three-quarters of your daily value.

Steam the sprouts and serve with roast meat, or for an alternative texture, try pan-frying or roasting in a little oil. They make a great accompaniment to a Thanksgiving meal, too!

11. Black Currants

Black currants are found in northern Europe and Asia in damp and fertile climates. Widely cultivated, they can be enjoyed any time of the year. They are rich in both vitamin C and polyphenols, making them a great option for supporting your immune system. You can cook them in sweet or savory dishes, such as a cake or a pie. They can also be made to make jams, preserves, syrups, and alcoholic beverages.

12. Spinach

Spinach might be an acquired taste, but a 100-gram serving contains 28.1 mg of vitamin C¹¹, offering over one-third of your daily recommended dosage. It is also rich in iron, potassium, vitamin E, and magnesium. Spinach can be eaten raw, especially as part of a salad, but there are three ways to cook it as well: steaming, sautéing, and blanching. It goes particularly well with lemon juice.

13. Lychee

Lychees may look small, but this tropical fruit packs a big vitamin C punch. The pink-red fruit comes in a leathery, inedible skin that must be removed before eating. A lychee can be enjoyed on its own, but it can also work with chicken or pork chops, as part of a fruit salad, or be made into a jam.

14. Mustard Greens

If you’re looking for a low-calorie and nutritious option for your evening meal, then using mustard greens is an excellent idea. Eating it raw is the best way to retain the vitamin C levels, while cooking or pickling them does take away a significant amount of this nutritional value.

15. Parsley

Parsley is well-known for its nutritional value and is used to treat high blood pressure, inflammatory diseases, and allergies. While best touted for its high level of vitamin K—needed to stop blood clotting and promote bone health—it is also a fine source of vitamin C. Parsley can be crushed into tasty pesto, which can be served with pasta, or you can finely chop it and put it in a tabbouleh.

16. Rose Hips

Rose hips come from the rose plant and are typically red or orange in color. It’s also high in vitamin C, with 426 mg found in just 100 grams¹². Rose hips can be made into a powder, which can be added to cereals, or you can make them into jelly, jam, or syrups

17. Kale

Kale, commonly known as leaf cabbage, is a well-known healthy vegetable that provides many health benefits. It is also stuffed with plenty of vitamin C. Due to the hearty nature of their leaves, they can be braised, boiled, steamed, microwaved, and stir-fried. Enjoy it on October 2—US National Kale Day—in particular!

18. Papayas

Hailing from Central America, the once-rare and exotic papaya is now readily available, touted for the way it reduces the risk of heart disease, cancer, digestive issues, and diabetes. It’s also a fantastic shortcut to getting more than enough of the vitamin C that you need.

19. Tomatoes

A berry that can be used in almost any single dish, tomatoes are easily available and have a whole host of health benefits. The average fruit also contains around 13.7 mg of vitamin C, making it a simple option for boosting your consumption¹³. To get the most out of it, it’s worth eating it raw or chopped up in a salad. If you cook the tomato, however, a lot of the vitamin C content will be lost.

20. Kakadu Plum

One of Australia’s many gifts to the world, alongside the kangaroo, boomerang, and didgeridoo, the Kakudu plum has especially high levels of vitamin C. So high, in fact, that no other foodstuff can compete: it comes with a whopping 3,230% of your daily vitamin C content¹⁴! Despite that, this doesn’t mean you only need to eat one plum a month!

Give your Body Additional Vitamin C

A diet is essential for ensuring that your immune system is in check. Make sure you eat fruits and vegetables that are rich in vitamin C on a regular basis to reap the benefits. You can also take a vitamin C supplement to get the required amount.

Try Airborne® Zesty Orange Effervescent Tablets to give yourself peace of mind that you’re getting an adequate daily intake*.