NOURISH: Wholesome Alternatives for Immunity-Boosting Vitamin C

By Simone Austin, Swisse expert

When we think of vitamin C and food, we always reach straight for the reliable orange. But in fact there are many fruits and vegetables that are much higher in vitamin C that you can include in your diet over the winter season to help keep those winter bugs at bay.


Kiwifruit are in abundance during winter and packed with more nutrients than you might expect!
One kiwifruit has more than the recommended dietary requirement for an adult – a green kiwifruit contains 93mg per 100g, a gold even more at 103mg and an orange 53mg.

  • The vitamin C, E and antioxidants in kiwifruit are amazing for your skin, helping you glow both in and out.
  • Kiwifruit is great for digestion with the enzyme actinidin helping digest protein and the dietary fibre keeping bowels regular. Eat the skin for extra fibre, an option to prunes!
  • The enzymes actinidin, in kiwifruit means it can be used as a meat tenderiser. Cut in half and rub the cut end over the meat or peel and mash and spread, leave for around 10-15 minutes or longer.

Broccoli is a winter winner

Did you know that broccoli has 90mg of vitamin C per 100g when raw and 65mg when boiled? There is even a small amount of calcium in broccoli, around 50mg per 100g, which is unusual for a vegetable.

  • Try steaming to preserve the vitamin C, as it is a water soluble vitamin.
  • Eat with firm green heads, when the flowers turn yellow it becomes bitter.
  • Like most vegetables it is packed with antioxidants and dietary fibre good for overall and gut health.

You may also like NOURISH: 5 Healthy Snacks to Boost Your Happiness and NOURISH: Tips and Tricks to Lead a more Plant-based Lifestyle.

Colourful capsicum/peppers

The colourful peppers or capsicums should be be top of your immunity shopping list. The vitamin C content is surprising – a green pepper has 80mg of vitamin C per 100g and if you like it hot, chilli peppers have 143mg.

  • You might be pushing it to eat 100grams of the chilli variety, so sprinkle into winter warming dishes like soup, curries and stews.
  • Slice some red, green or yellow capsicum up for an afternoon snack. It makes a sweet, low kilojoule pick-me-up for mid afternoon, with some hummus or yoghurt based dip.
  • Roast extra capsicums when making a winter roast, to use for warm lunches in toasted sandwiches.