It’s officially cold and flu season, which means our immune systems will be working overtime. You’ve probably heard that now is a good time to load up on vitamin C, which supports immune function so our body can fight off infections.
Vitamin C is found naturally in many foods, added to some food products and available in supplements.
“Vitamin C is a powerful antioxidant that plays a key role in immune health and fights inflammation,” says Natalie Rizzo, registered dietitian and TODAY.com food editor.
Antioxidants like vitamin C help protect our cells from damage due to harmful free radicals, which increase the risk of chronic disease, according to the National Institutes of Health.
In addition to keeping our body’s defenses strong, vitamin C also aids in the growth and repair of tissues, supports wound healing, and helps the body absorb iron, says Rizzo.
It’s important to get enough vitamins year-round, but it’s especially crucial to maintain your vitamin C intake during the winter, when respiratory viruses peak. Vitamin C won’t prevent or cure colds — but it may help reduce symptom severity and duration.
Vitamin C is water-soluble, which means it isn’t stored in the body, and any excess will be excreted in urine. So it’s crucial to keep up your vitamin C levels by consuming it on a daily basis.
How Much Vitamin C Do You Need?
The body can’t make its own vitamin C, so we need to get it from our diet. The recommended daily intake of vitamin C varies, but adults should aim for the following, per the NIH:
- Men: 90 milligrams
- Women: 75 milligrams
- Pregnant women: 120 milligrams
- Lactating women: 85 milligrams
Most people can get enough vitamin C from eating a nutritious diet. Vitamin C deficiencies are uncommon in the U.S., but they can lead to a serious condition called scurvy, per the NIH.
Certain groups are at higher risk of developing a vitamin C deficiency. These include people with extremely limited diets, smokers, and people with underlying conditions that affect their ability to absorb nutrients.
High-risk individuals may benefit from taking a vitamin C supplement — always talk to your doctor first.
The average, healthy person doesn’t need to take supplements to get enough vitamin C, dietitians say. If you’re looking to increase your intake, opt for a food-first strategy before reaching for a pill.
“Supplements should supplement the diet, meaning that foods are the best source of the nutrients your body needs,” says Rizzo.
Benefits of Getting Vitamin C From Foods
“Your body absorbs vitamin C more effectively from whole foods, and you get the benefit of additional nutrients, like fiber, antioxidants and phytonutrients, that supplements can’t replicate,” Melissa Mroz-Planells, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
All of these nutrients and plant compounds in foods work together to enhance absorption and promote overall health, Rizzo notes. In other words, nature provides us with a better multivitamin than you can buy.
“Studies also link nutrients from food — not supplements — to lower risks of chronic disease and better long-term outcomes,” says Rizzo.
Most vitamin C supplements contain way over the recommended intake — some have more than 1,000%. “With supplements, it’s easy to consume more than your body needs,” says Mroz-Planells.
There’s no evidence that taking mega-doses of vitamin C has health benefits, the experts note. Whatever your body doesn’t use, it’ll flush out in your urine, Rizzo adds.
Lastly, vitamin C supplements do have risks. “Too much vitamin C can cause digestive upset and in some cases interfere with how other nutrients are absorbed,” says Mroz-Planells.
Foods to Eat Instead of Taking a Vitamin C Supplement
There are plenty of delicious whole foods that can provide most of the vitamin C you need for the day, the experts say.
Vitamin C is sensitive to heat, so cooking can reduce the vitamin C content in foods, according to the NIH. Fortunately, all of the foods on this list can be enjoyed raw.
Red Bell Peppers
Move over, oranges. Red bell peppers actually top the list of fruits highest in vitamin C — yes, they are technically fruits, not vegetables.
One serving (about one-half cup, or 85 grams) of raw sweet red bell pepper provides a whopping 121 milligrams vitamin C, which is about 135% the daily value, per the U.S. Department of Agriculture.
Red bell peppers are also a good source of vitamin A, which supports immune function and healthy vision, and vitamin B6. Plus, the vibrant red color comes from the pepper’s high antioxidant content.
Papaya
Papaya is a tropical fruit that’s known for being rich in vitamin C, says Mroz-Planells.
One cup of fresh papaya packs about 88 milligrams of vitamin C, or nearly 100% of the daily value.
This delicious fruit is an excellent choice to support your immune system thanks to its high levels of vitamin C and also vitamin A. It’s rich in beta-carotene, a precursor to vitamin A, which gives the fruit its bright color and powerful antioxidant properties.
Oranges
“Citrus fruits like oranges are classic vitamin C source,” Mroz-Planells says.
One medium orange (about 140 grams) packs 80 milligrams of vitamin C, which is nearly 90% of the daily value.
They’re also a good source of potassium and antioxidants. Oranges are in season in the winter, so they’re easy accessible during cold and flu season.
Strawberries
“Strawberries are also excellent sources of this nutrient,” says Mroz-Planells.
One cup of raw strawberries provides about 83 milligrams of vitamin C or 92% of the daily value.
Strawberries are also rich potassium, folate and manganese. Plus, one serving provides about 3 grams of fiber, which aids in digestion and slows down the absorption of sugar into the bloodstream.
Kiwi
This tart, juicy fruit is another rich source of vitamin C, along with other nutrients.
One medium kiwi has 64 milligrams of vitamin C, just over 70% of the daily value.
Kiwis also provide some vitamin E, another antioxidant that acts with vitamin C to protect against free radicals, as well as potassium, which supports healthy blood pressure.
Plus, kiwis are loaded with gut-healthy fiber. According to new dietary guidelines, kiwis are the best fruit for treating constipation, TODAY.com reported previously.
Broccoli
Broccoli is a versatile vegetable that’s chock-full of nutrients, including vitamin C.
One serving (about one cup) of raw broccoli provides about 77 milligrams of vitamin C, or 70% of the daily value.
Broccoli is part of the ultra-nutritious cruciferous vegetable family, which are known for their high antioxidant content and cancer-fighting properties.
Broccoli is also an excellent source of fiber and vitamin K.
Brussels Sprouts
Brussels sprouts are a delicious fall vegetable that you should load on your plate if you want to up your vitamin C intake.
One-half cup of cooked Brussels sprouts provides about 48 milligrams of vitamin C, which is over 50% of the daily value. Fresh Brussels sprouts have more than twice that amount.
In addition to vitamin C, these tender, cabbage-like sprouts provide vitamin K, which is important for healthy blood clotting, inflammation-fighting antioxidants, and minerals which support healthy bones, TODAY.com reported previously.
Grapefruit
Grapefruit is another citrus fruit known for its vitamin C content, says Rizzo. This juicy, tangy fruit is naturally low in carbohydrates but high in vitamins, minerals and antioxidants.
Half of a medium pink grapefruit contains 43 milligrams of vitamin C, which is nearly 40% of the daily value.
Grapefruits also provide some vitamin A, potassium, calcium, magnesium and phosphorous. In addition to supporting a healthy immune system, grapefruits may help boost skin health and lower cholesterol.
Tomatoes
Tomatoes are bursting with nutrients, including vitamin C.
One serving, or about one medium raw tomato, provides 20 milligrams of vitamin C, or about 20% of the daily value.
Tomatoes also provide vitamin A, which supports immune function and healthy skin, as well as potassium and folate. They also contain high amounts of the antioxidant lycopene, which may help protect against cancer.