These foods will boost your vitamin C levels

Snuffly Britons suffering with winter colds are being given top tips on the foods they should be eating to stock up on vitamin C.

The health and wellbeing experts at Simply Supplements have looked at foods rich in vitamin C to help boost immunity during the chilly months.

They suggest adding citrus fruits and berries as well as upping the vegetables in your diet including broccoli, potatoes and brussels sprouts.

Vitamin C has many health benefits including supporting the immune system, psychological function, reducing tiredness and fatigue, protecting cells from oxidative stress and maintaining healthy skin, blood vessels, bones and cartilage.

Samantha Greener, wellness expert at Simply Supplements said: “With the chillier weather and shorter days here, making sure you have a balanced diet will certainly improve overall health and help you get all those immunity boosting vitamins and minerals.

“Oranges are always connected with vitamin c, but adding seasonal vegetables like brussels sprouts will see you boosting your intake too.

“If people struggle to eat enough fruit and vegetables, it is worth looking at vitamin C supplements as an alternative option.

“We’ve picked out some of the best sources of vitamin C and how you can include them in your diet.”

Here are Simply Supplements ten vitamin C boosting foods:

1. Oranges

Oranges are packed with vitamin C. Try adding this tasty fruit to your breakfast cereal or making a juicy fruit salad. As well as vitamin C, oranges are also rich in folate, calcium and magnesium.

2. Tomatoes

Add tomatoes to salads, to pasta and soups to increase your vitamin C. They’re also rich in folate and potassium.

3. Broccoli

Popular broccoli is a great source of vitamin C. If cooked, vitamin C is slightly reduced so try steaming or eating raw. It’s the perfect vegetable accompaniment, also consider using is stir frys, soups and salads, 

4. Peppers

Add peppers to salads, stir fry and pasta to up your vitamin C intake. This tasty fruit is also good for vitamin E and K and fibre. 

5. Strawberries

Berries are a great tasty treat to increase vitamin C in your diet. Add to breakfast cereal, or simply eat them, once cleaned, straight from the punnet. 

6. Kale

Kale is often labelled as a superfood and it’s easy to see why. It’s packed with vitamin C and E which both support a healthy immune system. You can cook into pasta and curries or add raw to healthy salads and smoothies.

7. Brussels Sprouts

This love it or hate is veg is a great source of both vitamin C and K. Try roasting them for something different, add to a stir fry or try raw in a salad.

8. Potatoes

Potatoes are a good source of vitamin C, B6, potassium and fibre. They’re also an easy vegetable to cook and include in your diet.

9. Blackcurrant

These tiny, unassuming berries are full of vitamin C. Add to cereals, in a fruit salad or in yoghurt for a tasty snack.

10. Kiwi Fruit

As well as being rich in vitamin C, kiwi fruit is also a good source of vitamin K and fibre. A great addition to greek or natural yoghurt or add to a smoothie.