Foods Rich In Vitamin C To Strengthen Your Immune System


Vitamin C, also known as ascorbic acid, is key to the immune system as it helps prevent infection and fight disease.

Vitamin C is an essential nutrient that aids in the formation and maintenance of bones, blood vessels, and skin while strengthening your immunity. This nutrient is found naturally in various foods, especially fruits and vegetables.

Also known as ascorbic acid, it is key to the immune system as it helps prevent infection and fight disease.

The human body does not store vitamin C, so people need to get this nutrient from their diet every day. It dissolves in water and any excess leaves the body through the excretory system.


Citrus fruits are an excellent source of vitamin C. Considering that according to the United States Office of Dietary Supplements (ODS), the recommended daily allowance of vitamin C for adults is 75 mg for women and 90 mg for men, eat one or two of these fruits can complete the recommended intake of this vitamin.

These are the amounts of vitamin C that these fruits have:

  • Oranges: 97.5 mg
  • Grapefruits: 39 mg
  • Tangerines: 26.7 mg
  • Lemons: 44.5 mg
  • Limes: 29.1 mg


While nutrients can be obtained through multivitamins, it is generally recommended that people should acquire the nutrients through the foods and beverages they consume. Among the fruits (except citrus), which have the most vitamin C, are the following:

  • Guava (377 mg)
  • Strawberry (97.6 mg)
  • Pineapple (87 mg)
  • Mango (60 mg)
  • Kiwi (64.1 mg)

Vegetables and legumes

Like fruits, vegetables and legumes provide a considerable amount of vitamin C, so they are always a great alternative to obtain this nutrient.

For example, a 100 g serving of red bell pepper has 128 mg of vitamin C, while a green bell pepper has 80.4 mg.

Also, vegetables such as Brussels sprouts (85 mg), broccoli (89.2 mg), and legumes such as peas are high in this nutrient.

Other benefits of vitamin C

Some health benefits of vitamin C are:

Wound healing

Vitamin C is necessary for the biosynthesis of collagen, which is a protein that is an essential component of connective tissue. Because of this, vitamin C plays an important role in wound healing.

Maintenance of bones, teeth, and cartilage

Vitamin C helps repair and maintain healthy bones, teeth, and cartilage (the rubbery material that covers the ends of bones).

Vitamin C may also reduce the risk of cartilage loss in people with osteoarthritis.

Boosting heart health

Some evidence suggests that vitamin C may help reduce the risk of heart disease or its complications.

A study indicates that people who consume more vitamin C have a lower risk of death from cardiovascular disease.