A handful of other foods besides the classic orange that are full of the Vitamin C we need for immunity but also to reduce stress & produce collagen, too.

Vitamin C does play a huge part in immunity — but how often are we told to consider these other factors too?

Other nutrients and routines impact our immune system just as much as Vitamin C (ie. stress, sleep, Vitamin D from sun exposure, multiple bowel movements everyday).
Vitamin C is a “vitamin” but more importantly, it’s a powerful antioxidant that is essential, necessary, and plays a crucial role in our cell’s mitochondria to clear out the waste/exhaust when we create energy/use oxygen.
Vitamin C is an essential ingredient for our body to naturally continue producing collagen as we age!
A lot of immune-boosting supplements use Ascorbic Acid as their form of Vitamin C (check the ingredients for yourself!) which is only the outer shell of Vitamin C; it’s not the whole vitamin complex which naturally comes with lots of other co-factors like rutin and tyrosinase that help regulate iron and produce melanin in our skin/hair (learn more about Ascorbic Acid here)
The amount of Vitamin C listed on a label is always an estimation at best because no two bodies are exactly the same: things like hormone imbalances, gut health, genetics, stress, soil health, sun exposure, or the absence of cofactors all impact how much and how well we each metabolize nutrients like Vitamin C.

Low-Glycemic Load Foods Higher in Vitamin C Than An Orange:

Foods low on the glycemic index are getting more of the attention they deserve, however, low-glycemic-load foods are more applicable in real life: this index factors in the average serving size of foods and make it easier to see how smaller amounts of certain foods can still create a large spike of insulin (learn more here). So with a medium-sized orange coming in at around 68mg of Vitamin C, here’s a list of 11 other foods that either top it or come close (similar serving sizes via USDA database).

Lemon (2 medium, raw) = 60mg+
Kiwi (1 medium, raw): 70-75mg
Papaya (1 cup, raw) = 89mg
Strawberries (1 cup, raw): 90-95mg
Broccoli (1 cup, cooked): 90-100mg
Brussel sprouts (1 cup, cooked) = 90-100mg
Bell peppers (1 cup, raw): 150mg+
Mustard greens (1 cup, cooked) = 195mg
Guava (1 cup, raw) = 300mg+
Amla berry (100g, raw) = 400mg+
Camu camu (100g, raw) = 1,000-2,000mg+

For the why behind low-glycemic load & a full list: 5 min read

DO YOU NEED MORE VITAMIN C?

We love a great immunity supplement if/when we can afford it — but remember, supplements are supplemental! And no matter what, it’s about making the most of our meals. Meaning: we can add more Vitamin C into our everyday life without “needing” pills or powders.

So, if you’re dealin’ with low immunity:

seasonal allergies
sick 3 or more times through the year
needing 2+ rounds of antibiotics
wounds take forever to heal
smoke/alcohol consumption
high levels of stress
gas, bloat, heartburn
skin conditions

Then the most efficient way to get to the root of it & reduce the risk of symptoms coming back is to focus on our body’s foundation, prioritize the choices you make most often, and make sure your daily routines support our body’s immune system as much as possible! Here’s a couple ways to squeeze more Vitamin-C rich foods into your everyday life:

Add a fruit from the list to have at breakfast with protein/fats
Include a broccoli or brussel sprouts at dinner regularly
Pack some bell pepper to eat with your afternoon snack
Chug a glass of lemon or lime water before your coffee
Find a whole-food vitamin c supplement for convenience

How do you think your immune system is doing? Where do you think you can swap out or sneak in high-Vitamin C foods into your day-to-day life? Can you add a high-Vitamin C fruit to your breakfast, lunch or snack (in combo with clean protein and saturated fats)? Can you make a simple, flavorful dinner with a vegetable off the list? Leave a comment and let me know if you have questions!

Rooting for you,
Danika