Top 20 Vitamin C Foods That Can Boost Immunity and Fight Disease

Cold, flu, and now coronavirus is among us.  What can we do to boost immunity and fight these and other diseases?  There are few vitamins that boast as many health benefits as vitamin C.  Doubling as both an essential nutrient and powerful antioxidant, vitamin C can have a huge impact on our health from the inside out-quite literally.  In fact, vitamin C works to improve everything from skin health to immune function and just about everything in between.  By incorporating just a few servings of vitamin C foods into your diet, it’s simple to take advantage of all the health benefits that this water-soluble vitamin has to offer.

So how much vitamin C do you need per day, and how can you maximize your intake to reap the rewards?  Let’s take a closer look.

Vitamin C, also know as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant and plays a role in maintaining the health of the body’s connective tissue.  Vitamin C can also help protect and restore tissues and boost the absorption of other nutrients in the body.

Found primarily in fruits and vegetables, vitamin C is abundant throughout the diet.  A deficiency in this important vitamin can wreak havoc on health, causing symptoms like easy bruising, bleeding gums, fatigue weakened immunity and, in severe cases, scurvy.

Because your body doesn’t store vitamin C or make it on its own, it’s absolutely vital to include plenty of vitamin C rich fruits and vegetables in your daily diet.  The benefits of vitamin C may include enhanced iron absorption, better immune function, plus a reduced risk of conditions like gout and heart disease.


  1. Black Currant – 1 cup: 203mg
  2. Red Pepper – 1 cup: 190mg
  3. Kiwifruit – 1 cup: 164mg
  4. Guava – 1 fruit: 126mg
  5. Green Bell Pepper – 1 cup: 120mg
  6. Orange – 1 large: 98mg
  7. Strawberries – 1 cup: 89mg
  8. Papaya – 1 cup: 87mg
  9. Broccoli – 1 cup, raw: 81mg
  10. Kale – 1 cup, raw: 80mg
  11. Parsley – 1 cup: 80mg
  12. Pineapple – 1 cup: 79mg
  13. Brussels Sprouts – 1/2 cup, cooked: 48mg
  14. Cauliflower – 1 cup, raw: 46mg
  15. Mango – 1 cup: 46mg
  16. Lemon – 1 fruit: 45mg
  17. Grapefruit – 1/2 fruit: 38mg
  18. Honeydew – 1 cup: 32mg
  19. Peas – 1 cup, cooked: 23mg
  20. Tomatoes – 1 cup, raw: 23mg





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