5 Foods High in Vitamin C to Keep you Healthy This Winter

Pile of oranges.

Pile of oranges.

Vitamin C is an essential vitamin to consume, between keeping your immune system healthy, improving your skin, and speeding up the healing process, you need to make sure you eat enough of it daily.

Vitamin C is a water-soluble vitamin, which means it dissolves in water and you can’t store it in your body. This means that you should be consuming enough vitamin C daily to reap the benefits. The daily recommended amount of vitamin C is 65 to 80 mg for adults. [1] During winter months the risk of catching a cold, flu, or other virus is almost imminent. You can help your immune system out by consuming enough of the vitamins you need.

While you could go to the store and buy a bottle of vitamin C supplements, there’s another way to get enough vitamin C in your diet. That is eating enough vitamin C rich foods throughout the day. This isn’t as hard as it seems, we rounded up XXXXXX fruits and vegetables that are high in vitamin C along with other essential vitamins.


Cherries are more popular in the summer months, but you can still buy frozen cherries for a high in vitamin C snack.


Potatoes get a lot of hate for their lack of nutrition and the ability to make you fat. Contrary to popular belief though, potatoes are filled with vitamins and are especially high in vitamin C and Potassium. Just don’t deep fry your potatoes and they won’t make you as fat.


For those on low carb diets- cauliflower is for you. Tasty baked, sauteed, or raw, cauliflower is high in nutrients.

Dark, Leafy, Veggies

This is everyone’s favorite. Dark, leafy, vegetables such as kale, broccoli, and spinach are all very high in vitamin C. Remember to eat your greens.


There’s a reason you find pictures of oranges on the outside of vitamin C supplement containers. Most citrus fruits such as oranges and grapefruit are loaded with vitamin C.



  1. ^How much vitamin C is too much?” Mayo Clinic, 8 Feb. 2018, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030. (go back  ↩)

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