As the weather turns colder, a lot of us are starting to get the familiar run down feeling as the runny noses, chesty coughs and sore throats that are associated with winter flu type bugs start to circulate.

It might seem like a cliche, but a really excellent way to give your immune system the very best chance of fighting off germs is to keep topping up your vitamin C levels through eating all the right foods.

Supplements can of course help, especially if you are coming down with a cold or are a smoker, for example, but there’s more than enough natural vitamin C to be found in the food we eat for most people and it is without doubt the best source of this immune boosting vitamin.

While people might think that only oranges and other citrus fruits contain vitamin C, there are many fruits and vegetables which contain just as much, if not more than an orange – which offers around 52mg of vitamin C per 100 grams.

So, by getting a balanced and varied diet, which includes a range of fruit and vegetables, there’s every chance of getting the proportions necessary, without even really having to think about it.

Check out the levels of vitamin C in these fruit and vegetables, according to the UK Department of Health in 2013:

  • Raw red and yellow peppers – 126 mg of vitamin C per 100 grams and 121 mg of vitamin C per 100 grams respectively
  • Tomato puree – 43mg of vitamin C per 100 grams
  • Strawberries – Strawberries (raw) contain 57 mg of vitamin C per 100 grams
  • Brussels sprouts – contain 85 mg of vitamin C per 100 grams.
  • Broccoli – Broccoli in its raw form contains 79 mg of vitamin C per 100 grams and steamed it is 60mg of vitamin C per 100 grams
  • Cabbage – 48mg of vitamin C (raw) and 45mg of vitamin C per 100 grams (boiled)
  • Cauliflower – 56mg of vitamin C (raw) and 30mg of vitamin C per 100 grams (boiled)

Another great source of vitamin C is the superfood kale. Just one cup of kale provides around 80 mg of vitamin C. It also supplies high quantities of vitamin A & K, is packed full of fibre and the carotenoids lutein and zeaxanthin.

Then there’s these vitamin C enriched goodies:

  • Kiwi Fruit
  • Pineapples
  • Sweet potatoes
  • Tomatoes
  • Papaya

And of course – our very own Kalettes. Just 100g of Kalettes® contain double the amount of vitamin B6 – the vitamin that helps us use and store energy from the food we eat – and twice the amount of vitamin C that comes in standard Brussels sprouts. And there really are some amazing recipes you can whip up to create a truly delicious meal.

So what are you waiting for? Ward off those winter bugs and boost your immune system with a good dose of natural Vitamin C before the temperatures fall.

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