5 Foods Loaded with Vitamin C to Help You Fight Through Cold Season

Foods with Vitamin C

Vitamin C is claimed to be an effective treatment in preventing or treating a cold. Many studies found that the risk of catching a cold while taking vitamin C supplements is reduced, as well as the cold severity and duration.

So taking this vitamin on a daily basis not only makes a cold less severe, it also decreases recovery time by 8% in adults, and 14% in children, studies show.

This antioxidant works his magic on our immune system. If you’re not a fan of taking supplements daily, here is a list of 5 foods that are loaded with vitamin C, perfect for this cold season.

1. Citrus

Oranges are full of vitamins and antioxidants, containing 70 mg of vitamin C per fruit, while the juice of one lemon has around 53 mg.

A medium-sized orange can make up a significant portion of your daily vitamin C intake.

There are other citrus fruits, besides oranges and lemons that will help you get your vitamin C dose every day. For example, one grapefruit contains 50 mg of vitamin C, and one lime has around 20 mg.

2. Tomatoes

Tomatoes contribute to your vitamin C intake, having 25 mg per fruit. Dried tomatoes are richer in vitamin C than the fresh ones, containing 39 mg per 100 grams.

You can include your tomatoes in your pasta recipe, fresh or dried and enjoy a delicious meal while taking care of your vitamin intake at the same time.

3. Cruciferous vegetables

Try to add cruciferous vegetables to your plate every day for a healthy meal rich in vitamin C. You can choose between kale, cauliflower, Brussels sprouts, and broccoli, depending on what you like.

For example, one cup of kale provides 80 mg of vitamin C, about 120 mg per 100 grams and large quantities of vitamin K.

Broccoli contains 89 mg of vitamin C per 100 grams that help in lowering the risk of inflammatory diseases.

Brussels sprouts contain 85 mg of vitamin C per 100 grams, which helps in improving your bone strength and function.

4. Berries

Berries are so tasty and loaded with antioxidants and vitamin C. They are not only delicious but very healthy as well.

The good news here is that you can consume them any way you want. You can eat them fresh, frozen, in smoothies, it doesn’t really matter how you choose to consume them, as long as you include them in your daily lifestyle.

Half a cup of strawberries comes with 44 mg of vitamin C, while blackberries will give you 15.

5. Kiwi

Kiwi is one of the fruits that have the highest vitamin C content, even higher than oranges and lemons. It is also high in vitamin K, potassium, vitamin E and copper.

Kiwi contains 92 mg per 100 grams, meaning that if you eat one kiwi fruit daily, you will maintain your required vitamin C levels.

One thing is for sure though: it doesn’t matter if you choose the yellow-fleshed golden kiwis or the regular green kiwis, you will get a hefty dose of vitamin C.

See also 8 Best Foods to Eat When You Have a Cold (and Two to Avoid)!