8 Winter Sources of Vitamin C

Let’s face it: most of us don’t eat enough fruits or vegetables this time of year. Yet these foods are essential to get adequate vitamin C and we need more vitamin C to ward off colds and flu and to keep our immune systems strong.

You can still get your daily dose of vitamin C in winter no matter where you live. Here are my top picks:

PAPAYAS

While they’re not available in every grocery store this time of year, papayas seem to be fairly accessible and affordable in most grocery stores. Obviously if you’re reading this from Alaska you’ll probably want to move on to the next options on the list. But with a whopping 168 milligrams of vitamin C per fruit they top the list of sources of vitamin C.

BROCCOLI

You may wish to start adding more broccoli to your diet when you learn that it contains over a hundred milligrams of vitamin C per cup. Don’t boil it though since the vitamin C will be lost to the cook water. Instead, lightly steam it, eat it raw with your favorite veggie dip, roast it or saute it in a stirfry.

BRUSSELS SPROUTS

At 97 milligrams of vitamin C in a single cup of Brussels sprouts, these miniature cabbage-like veggies make a great addition to your winter meals. Like broccoli, do not boil the or you’ll lose the vitamin C but roasting them is a great way to enjoy these vegetables. Chop in half, toss in a small amount of olive oil and bake at 350 for 30 minutes. 

GRAPEFRUIT

One medium grapefruit typically contains 88 mg of vitamin C, making it time to add it back to your morning regime, afternoon snack or to enjoy as a delicious fresh juice. Forget the bottled stuff, most of the vitamin C is lost in the processing even before it gets to you.

ORANGES

Fairly inexpensive all year round, oranges are still an excellent source of vitamin C. An average size orange contains about 70 mg of this important immune-boosting nutrient.

KIWI

A single 2-inch long kiwi fruit contains 64 mg of vitamin C, making them an excellent source of vitamin C. Availability and price varies widely depending on your location but in many places they are still accessible and affordable this time of year.

CAULIFLOWER

This much-maligned vegetable deserves some respect. It contains 54 mg of vitamin C in a cup of the cruciferous vegetable. Again, don’t boil the vegetable, favoring instead roasting, raw, steamed, or sautéed. If you haven’t tried tossing cauliflower florets in a bit of olive oil and adding a pinch of sea salt and roasting in the oven for about 30 minutes at 350 degrees, you’re in for a treat. Even cauliflower haters often enjoy cauliflower when cooked this way.

PARSLEY

Overlooked as nothing more than a garnish, it’s time to start enjoying more parsley. It contains 40 mg of vitamin C in a half cup of chopped parsley. Add chopped parsley to some cooked quinoa, some mild onions, and tomatoes and dress with a garlicky vinaigrette made with lemon juice and olive oil and you’ve got yourself a delicious (and gluten-free) tabbouleh salad.