Vitamin C foods to include in your diet

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 Collection Golden Kiwis and cute mini Kiwi Berries when in season, too.

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.

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.

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. Plus, explore our innovative Nutrient Dense range, created by M&S chefs and nutritionists using whole-food, store-cupboard ingredients packed with flavour, fibre, vitamins, and minerals.