Boost your immunity with these 8 Vitamin C rich foods
These Vitamin C-rich foods can help boost your immunity, along with their specific health benefits to help you survive the cooler months and fight off any nasty bugs.
1. Kiwi
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Vitamin C content: 71 mg per fruit (1 medium)
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Benefits:
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Enhances white blood cell activity
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Rich in antioxidants
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Supports wound healing and skin health
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Try our Kiwi chia pudding available on the members recipe hub.
2. Oranges and Citrus Fruits (lemons, limes, grapefruits)
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Vitamin C content: 70 mg per orange
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Benefits:
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Strengthens the immune system
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Reduces inflammation
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Improves iron absorption from plant foods
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Try our Yoghurt, orange, blueberries and pepitas on the members recipe hub
3. Red capsicum
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Vitamin C content: 190 mg per cup (chopped, raw)
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Benefits:
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Supports eye health
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Promotes collagen formation for skin and joints
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Powerful antioxidant properties
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Try our Beef and quinoa stuffed capsicum on the members recipe hub.
4. Strawberries
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Vitamin C content: 85 mg per cup (halved)
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Benefits:
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Boosts immunity and skin health
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Reduces oxidative stress
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Supports heart health
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Try our strawberry sheet pancakes recipe here
5. Broccoli
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Vitamin C content: 81 mg per cup (cooked)
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Benefits:
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Enhances immune defense
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Supports detoxification
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Contains fiber and antioxidants
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Try our Tuscan chicken broccoli bake in the members recipe hub
6. Parsley
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Vitamin C content: 10 mg per 2 tablespoons (fresh)
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Benefits:
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Boosts immunity in small amounts
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Freshens breath and supports digestion
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Adds flavor and nutrients to meals
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Try the Parsley, Pomegranate and Quinoa Salad in the members recipe hub.
7. Pineapple
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Vitamin C content: 79 mg per cup (chunks)
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Benefits:
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Aids digestion (contains bromelain)
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Reduces inflammation
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Supports tissue repair
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Try Rhian's healthy immune boosting shot
8. Tomatoes
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Vitamin C content: 20 mg per medium tomato
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Benefits:
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Supports immune function
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Promotes skin and heart health
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Contains lycopene, a powerful antioxidant
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Quick Tips to Maximize Vitamin C Intake:
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Eat fruits and veggies raw or lightly cooked (Vitamin C breaks down with heat).
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Pair Vitamin C-rich foods with iron-rich foods to enhance iron absorption.
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Add a variety of these foods to your daily diet for consistent immune support.
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Rhian's immune boosting Zing Shot
Immune health boosting recipe
- Slice of fresh pineapple
- squeeze of lemon or orange
- 1/4 of a carrot
- Fresh turmeric piece (or use powder)
- Fresh ginger chunk
- 30g Zing Wellbeing vanilla protein powder
- 100ml water
Blending all these ingredients into a smoothie offers an easy, delicious way to support your gut health and immune system while giving your body a healthy protein boost!
Why is this so good for gut health, immunity and protein
Here’s why each of these ingredients is a powerhouse for gut health, immunity, and protein when blended into a smoothie:
1. Pineapple
- Gut Health: Pineapple is rich in bromelain, a digestive enzyme that helps break down proteins and supports better digestion. Bromelain can also help reduce bloating and improve nutrient absorption, making it a fantastic choice for gut health.
- Immunity: Pineapple is packed with vitamin C, an essential nutrient for immune function. Vitamin C boosts the production of white blood cells and acts as an antioxidant, protecting the body from harmful pathogens.
- Anti-Inflammatory: The bromelain in pineapple also has anti-inflammatory properties, which can help soothe the gut and reduce inflammation in the digestive tract.
2. Ginger
- Gut Health: Ginger is known for its ability to soothe the digestive system and alleviate symptoms like nausea, indigestion, and bloating. It stimulates the digestive process by promoting the secretion of digestive enzymes and bile, aiding in the breakdown of food.
- Immunity: Ginger has powerful anti-inflammatory and antioxidant properties. It contains compounds like gingerol, which help fight infections and boost the immune response.
- Anti-Inflammatory: Ginger is a natural anti-inflammatory, helping to reduce inflammation in the gut, which can be beneficial for those with IBS or inflammatory gut conditions.
3. Turmeric
- Gut Health: Turmeric, especially its active compound curcumin, is beneficial for gut health due to its anti-inflammatory properties. It helps reduce inflammation in the gut lining and may support a healthy microbiome.
- Immunity: Curcumin in turmeric has strong antioxidant and anti-inflammatory effects, boosting the immune system by enhancing the body’s response to infections.
- Anti-Inflammatory: Curcumin is one of the most potent natural anti-inflammatory agents, helping to soothe gut inflammation and support overall digestive health.
4. Carrot
- Gut Health: Carrots are high in fibre, which is essential for healthy digestion. Fibre acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy microbiome.
- Immunity: Carrots are loaded with beta-carotene, which the body converts to vitamin A. Vitamin A is crucial for maintaining a strong immune system and supporting the health of your gut lining.
- Anti-Inflammatory: The antioxidants in carrots help reduce inflammation, which can be particularly beneficial for gut health and overall immunity.
5. Vegan Protein Powder
- Gut Health: High-quality vegan protein powders, especially those made from pea are easily digestible and can be gentler on the digestive system compared to whey. They can help stabilise blood sugar levels, reducing the risk of gut irritation. See our organic vegan protein powder here
- Protein: Vegan protein powder provides a plant-based protein boost, essential for muscle repair, tissue health, and satiety. It’s a great way to ensure adequate protein intake, especially if you’re following a plant-based diet.
- Immunity: Protein is vital for building and repairing tissues, including immune cells. Adequate protein intake helps maintain a strong immune system, supporting the production of antibodies and immune cells.
