Vitamin C-rich foods to support your immune system this winter
Feeling like everyone around you is sick right now?
You’re not imagining it — winter has officially arrived in Australia, and with it comes the all-too-familiar chorus of sniffles, sore throats and rundown energy.
That’s why I’ve been on repeat lately telling clients:
👉 Get in your Vitamin C!
Whether you’re currently fighting something off or trying to avoid getting sick, this nutrient is essential to support your immune system and your overall wellbeing.
🍊 Why is Vitamin C so important?
Vitamin C (also called ascorbic acid) is a powerful antioxidant, which means it protects your body’s cells from damage and supports a range of essential bodily functions.
But here’s the key: your body can’t make or store vitamin C — so you need to get it daily through the foods you eat.
Here’s what vitamin C helps with:
Supports immune health and reduces the duration/severity of colds
Helps your body absorb iron more efficiently (especially non-heme iron from plant foods)
Aids wound healing and supports healthy skin, bones, teeth and cartilage
Plays a role in energy production and nervous system function
Helps your body metabolise protein and regulate key hormones
How much vitamin C do you need?
Your body can typically use between 90mg and 2000mg of vitamin C per day. Because it’s water-soluble, your body excretes what it doesn’t need — so don’t stress if you occasionally overshoot. You’ll just pee out the excess.
Top vitamin C-rich foods (per 100g)
Want to get more vitamin C through food? Here are some of the best sources — all of which are easy to include in your daily diet.
💡 Tip: Try adding capsicum to your lunch wrap, swapping in fresh kiwi or strawberries for snacks, or blending frozen blackcurrants into smoothies for a mega antioxidant boost.
Final thoughts: eat your C, every day
Getting enough vitamin C daily helps keep your immune system humming, supports energy, and reduces the chances of getting knocked out for days (or weeks) when something goes around.
If you’re always the one who catches whatever’s going, consider how you’re fuelling your body — and make this simple daily upgrade part of your winter wellness routine.
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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