We’re heading into wintertime, so I thought it a good idea to get some immune boosting tips before the bugs start appearing everywhere. As they say, prevention is better than cure ☺

Here’s a list of 10 fruits and veggies filled to the brim with vitamin C to add to your everyday eating plan. Remember, organic is always the better choice.

1. Red and Green Chilies

I love them! Did you know that green chilies provide more vitamin C than any other food? Ad them to soups, casseroles, Mexican or eat them raw on pizza.

2. Oranges and Lemons

This comes as no surprise. Citrus fruits are coming into season now, so there’s no reason not to add these vitamin C bombs to your diet. One medium sized orange delivers 130% of the daily amount of vitamin C needed.

3. Strawberries

Another good source. 8 Berries delivers 160% of the daily value of vitamin C needed. It is very important to choose organic here as strawberries are intensively sprayed with pesticides conventionally.

4. Broccoli

Who would’ve guessed? One stalk of broccoli delivers 220% of the daily value!

5. Sweet Peppers

Depending on colour, with yellow the most and green the least vitamin C. You can use these in pasta sauces, with breakfast, filled with interesting fillings and raw in salads.

6. Fresh Herbs

Herbs are packed with all sorts of vitamins. Thyme has the most vitamin C of all the herbs, with Parsley a close second.

7. Papaya

This fruit is filled with vitamin C, vitamin A and B9!

8. Dark Leafy Greens

Raw Kale is your best bet for vitamin C with 200% of your daily needs per 100g.

9. Cauliflower

It provides you with 100% of your daily needs per 6th of a head. The same size serving also contains 260g of potassium and 2g of fiber.

10. Kiwi Fruit

100g of this fruit will provide you with 155% of your daily needs. They are great eaten on their own, added to salads or deserts.

Another important factor to remember is that your digestive tract needs to be healthy in order for your body to absorb these vitamins. So it is definitely a good idea to invest in a probiotic. The best one, in my opinion, being Kefir. Kefir is a live probiotic culture, so you know your probiotic is fresh and alive.

Unfortunately it is not readily available from health stores and generally gets passed on between friends. If you are desperately looking for some, send me an email at carien@greenlove.co.za, and I will let you know when i have enough to pass on. Unfortunately you will have to come and pick it up from me.

Something else that really helps to keep the flu critters at bay is to have a spray bottle filled with filtered water and about 20 drops of Eucalyptus oil at hand at all times. Spray it around your office and home regularly.

In closing, here is a nice Hot or Cold Vitamin Drink recipe that can be used on a daily basis to boost the immune system and energize:

  • 1 cup – boiled/cold water
  • 1 tbsp – honey
  • 1 tbsp – lemon juice
  • 1/2 tsp – crushed ginger root
  • 1/6 tsp – cinnamon

Blend all the ingredients together and enjoy.

Here’s to a healthy winter!


Aloha! I'm Carien. I live in South Africa in an area called the Swartland (Black Land). I live on a small holding (Homestead) and I am a full time house wife with one husband (yes, only one), one son, one dog, a few sheep and plenty of chickens. Living as natural as possible is a passion of mine. Inclined to a mostly organic vegetarian diet I tend to post healthy food recipes, green tips and information on natural and organic and natural living.