How to get more vitamin C in your diet

Want to fight off those pesky colds this winter? Here are some delicious ways to get more vitamin C and other important immune-boosting vitamins into your diet. Let’s go!

Food Editor

Malou Herkes

Why is vitamin C good for you?

Getting more vitamin C foods in our everyday diet can help our immune system to function normally, so that our bodies are better able to fight the inevitable flus, coughs and colds that make the rounds during winter. Vitamin C is not only good for our immune system. “It’s also important for our bones, skin and teeth, and contributes towards reducing tiredness and fatigue”, says M&S Head of Nutrition, Sophia Linn. The average adult needs about 40mg of vitamin C every day, which is about the same as one orange or a cup of chopped red pepper or broccoli.

What foods are high in vitamin C?

These fruits and vegetables are great sources of vitamin C:

Kiwi fruits
Peppers
Citrus fruits, like oranges, clementines and lemons
Berries: blueberries, strawberries, blackcurrants, raspberries
Broccoli
Kale

You can eat these foods as they are, either fresh or frozen, or pressed into a juice or smoothie, like our Freshly Squeezed Orange Juice. So how do you get more vitamin C foods into your diet? Let’s dive into it…

Explore fruit and veg

Kiwis

Did you know that a serving of kiwi fruit (about two fruits) contains more vitamin C than an orange? Try slicing them onto your next bowl of granola or fruit salad, or these overnight oats . For a healthier dessert, chop your kiwis and arrange on top of these cute tropical mango and lime fry-yo puds. Look out for our red-fleshed Collection Kiwis and cute mini Kiwi Berries when in season, too.

What's a red kiwi?

Peppers

Peppers of all colours are a good source of vitamin C. Red peppers are the ripest variety compared to yellow and green, and are a great source of vitamin A and lycopene, too. Stir-fry them, pack them into a veggie mushroom bolognese or chop them into chunks and throw them into your next traybake – we love this harissa cod traybake with grapefruit salsa. Alternatively, try threading them onto these mushroom and pepper kebabs, which are not only a good source of vitamin C, they're also a good source of vitamin D – another vitamin that will help to support your immune system this winter.

More peppers in store

Citrus fruit

In the depths of winter, deep-red blood oranges, juicy clementines and zingy lemons and limes bring a welcome burst of bright flavour, and they’re a great source of vitamin C. Slice blood oranges, oranges, tangerines or easy peelers into your winter salad for a juicy, sweet tang. It balances beautifully with creamy burrata in this clementine and burrata salad, salty halloumi in this za’atar-crusted halloumi and blood orange salad, or the savoury flavours in this smoky chicken and orange salad.

Bang in season, citrus fruits are at their juiciest and sweetest at this time of year. Eat them as a healthy swap to your usual sweet puds and chocolates – try rounding off dinner with a honeyed citrus salad tonight. A squeeze of lime juice or lemon over your salmon tacos, noodle salad or stir fry dinner will add bright flavour and a hit of vitamin C, too.

Browse oranges and easy peelers

Berries

Blueberries, strawberries, blackcurrants and raspberries are all packed with vitamin C, and can be bought either fresh or frozen. Try frozen blueberries in this high protein cinnamon French toast recipe from Emily English, AKA @emthenutritionist. Blitz your berries into a smoothie or give them to the kids to decorate their own healthy, ghost-themed boo-nana crumpets.

Browse berries Strawberry recipes, this way

Kale

A cruciferous dark green veg, kale is high in vitamin C, and the British stuff is in season during winter. Add raw kale to salad dressings, then scrunch it well with your hands to break down its tough fibres – tenderising it in this way works wonders in salads, like this gut-loving buddha bowl or crispy kale and citrus salad with coconut dressing, and you don’t need to cook it first. It's also brilliant stirred through warming dals and curries. Dark greens like kale pair brilliantly with fish, like our omega-3 brown rice salmon kedgeree or soy, ginger and garlic steamed sea bass.

Try this crispy kale recipe

Broccoli

Roast or stir-fry a big batch of broccoli with just a bit of salt and olive oil, ready to toss through salads throughout the week. Like kale, broccoli pairs well with fish – try it in this lemony haddock salad or dukkah-crusted red pepper salmon, or throw it into stir-fries and pasta bakes. If all else fails, make a winter greens and filo tart for easy lunchbox fodder.

Make this broccoli noodle dish

Don’t miss out on other vits too

Don’t forget, it’s not all about the vitamin C. Eating a varied, balanced diet which provides different vitamins and minerals such as Vitamin E, B6, D, B12 and folate, will also help to keep our immune systems healthy and our bodies well nourished. Eating a diverse range of fruit and veg, as well as pulses, nuts and seeds, oily fish and proteins, like eggs or chicken, can help provide the essential vitamins and minerals we need in our diet. Look out for our Eat Well flower on thousands of products across the Foodhall. Developed in line with the British Nutrition Foundation, it's our health seal of approval.

Browse healthy recipes

Published 1.17.2025