[Wellbeing & You] Strengthen Your Immune System with Vitamin C

March 10, 2022

During the transition seasons, the variation of weather often marks the start of cold and flu season. To prep our body with good immunity, not only we need to have adequate fluid intake and proper rest, but we can also start with a simple diet change. There are a lot of fruits and vegetables that contains a good source of Vitamin C. In the body, it acts as an antioxidant and helps the immune system to work properly to protect the body from disease.

Examples of Vitamin C rich fruits

FruitPortion SizeVitamin C Content (mg)
Kiwifruit1 medium (69g)64.0
Orange1 medium (151g)68.0
StrawberryHalf cup (72g)42.4
PapayaHalf cup (72.5g)44.2
GrapefruitHalf (123g)38.4
Star fruitHalf (62g)21.4

Examples of Vitamin C rich vegetables

VegetablePortion SizeVitamin C Content (mg)
Bell pepper (red)Half cup, cooked (68g)116.3
Bell pepper (green)Half cup, cooked (67.5g)50.2
BroccoliHalf cup, cooked (78g)50.6
CauliflowerHalf cup, cooked (62g)27.5
TomatoHalf cup, cooked (120g)27.4

Other Tips

The handling process can wreak a serious havoc to Vitamin C. As Vitamin C is a water soluble vitamin, it will dissolve in water during washing process and the heating process can also lead to a great lost in Vitamin C content. Therefore, it is best to consume Vitamin C from citrus fruit as it does not require a lot of washing and heating.


The nutrient analysis information is based on the Nutrient Database for Standard References of the Nutrient Data Laboratory, U.S. Department of Agriculture as of November 2018.