Red bell peppers and blackcurrants outpace oranges in vitamin C content

The return of coughing and sneezing season drives many individuals to seek foods and beverages that strengthen the immune system. Common choices include orange juice, vitamin C tablets, or ginger drinks.

No single food or vitamin can prevent colds or flu, yet vitamin C plays a significant role in supporting immune function. Despite its reputation as a primary source, oranges are not the richest option; other foods contain higher quantities of the nutrient.

Top dietary sources of vitamin C

A small orange weighing approximately 120 grams provides about 62 milligrams of vitamin C. In contrast, half a raw red bell pepper offers around 100 milligrams.

Certified nutritionist Rob Hobson told The Independent that some of the most abundant sources include red peppers, blackcurrants, kiwi, strawberries, broccoli, Brussels sprouts, and citrus fruits.

According to the UK's National Health Service (NHS), adults aged 19 to 64 require 40 milligrams of vitamin C daily. Rich sources cited by the NHS include blackcurrants with 160 milligrams per 80 grams, broccoli at 63 milligrams, strawberries at 46 milligrams, kiwi at 47 milligrams, and Brussels sprouts at 48 milligrams per 80 grams.

Potatoes also serve as a good source, containing between 7 and 9 milligrams per 100 grams. The amount consumed in a typical meal often exceeds this figure.

How vitamin C supports immunity

Vitamin C, known as ascorbic acid, is water-soluble, requiring regular intake through diet. It aids in tissue repair, protects cells from damage caused by free radicals, and supports immune system operation.

Hobson explained that the vitamin helps maintain skin integrity and barriers that form the body's first line of defense. It also supports immune cells, including phagocytes and B- and T-lymphocytes.

However, adequate vitamin C intake does not guarantee avoidance of colds. The NHS notes there is no strong evidence proving vitamin C alone prevents colds or speeds up recovery.

Lily Hanbek, chief executive of the Association of Independent Pharmacies, stated it is important to follow a balanced diet and ensure sufficient, consistent levels of vitamins D and C, as well as zinc, due to their roles in supporting immunity.

Consequently, immune support relies not on oranges alone, but on a varied, balanced diet that meets the body's needs for vitamins and minerals.