A single vegetable may outshine oranges for vitamin C—could your citrus habit be leaving you unprotected this winter?
Winter is coming, and with it colds and flu. A single vegetable could outshine oranges for vitamin C: bell peppers pack 80.4 mg per 100 g, while lemons offer 53 mg per 100 g, and oranges 53.2 mg, with grapefruits at 31.2 mg. Even a 50 g serving of bell pepper provides about 40 mg, roughly the daily intake many adults are advised to aim for.
In This Article:
Why vitamin C matters for immunity
Vitamin C plays a key role in supporting a healthy immune system. It is essential in a balanced diet and works alongside vitamin D, zinc, and potassium to bolster defenses. The body does not store vitamin C, so daily intake is necessary. Some studies suggest adequate vitamin C can shorten the duration of colds, though rest and patience remain the primary remedies.
Pepper power: bell peppers beat citrus for vitamin C
Bell peppers offer the highest vitamin C concentration among common foods studied here. They contain 80.4 mg per 100 g, outstripping lemons at 53 mg per 100 g, oranges at 53.2 mg, and grapefruits at 31.2 mg. This means a small serving can cover a large portion of daily needs. A 50 g portion provides about 40 mg.
Practical tips: how to fit vitamin C into winter meals
Including a variety of vitamin C–rich foods is beneficial. The NHS says a balanced diet should provide enough vitamin C, and because the body doesn’t store it, we must eat it daily. In addition to peppers, good sources include strawberries, blackcurrants, broccoli, Brussels sprouts, and potatoes. A TikTok video notes that bell peppers, citrus fruits, and kiwis are all rich in this nutrient. The video also quotes that 'the body does not store vitamin C, and the yellow bell pepper has the most vitamin C among all the fruits you just saw there'.
Bottom line: rethink vitamin C sources and boost winter immunity
Make peppers a regular feature in meals — roasted, in salads, or in stir-fries — to reach the daily target. Aim for a diverse intake of fruits and vegetables to support immunity. The overall message is simple: prioritize daily vitamin C from a variety of sources, not just citrus, to stay healthier through the winter.
