Vitamin C & antioxidants
Best Foods for Immune Support
Vitamin C-rich foods and antioxidant powerhouses that support a healthy immune system.
No single food prevents illness, but a varied diet rich in vitamins, minerals and antioxidants helps your immune system work as it should. Vitamin C is the best known — it supports immune cells and is an antioxidant — and it's easy to get plenty from everyday fruits and vegetables.
The foods below are ranked by vitamin C per 100 g. Many people are surprised that bell peppers and several fruits beat oranges. Eat the rainbow across the week to cover the other immune-supporting nutrients like vitamin A, zinc and vitamin D too.
12 of the best immune-support foods
Ranked by the headline nutrient per 100 g of the edible portion. Tap any food for its full nutrition label and a custom serving size.
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Guavas, common, rawTropical fruit exceptionally high in vitamin C.
228.3 mg
254% DV
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Peppers, sweet, red, rawMore vitamin C than an orange, gram for gram.
127.7 mg
142% DV
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Kiwifruit, gold, rawA small fruit with a big vitamin C hit.
105.4 mg
117% DV
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Kale, rawVitamin C, A and K in one leafy green.
93.4 mg
104% DV
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Broccoli, rawVitamin C plus fiber and folate.
89.2 mg
99% DV
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Brussels sprouts, rawMini cabbages packed with vitamin C.
85 mg
94% DV
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Papayas, rawTropical fruit with vitamin C and beta-carotene.
60.9 mg
68% DV
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Oranges, raw, navelsThe classic, juicy source of vitamin C.
59.1 mg
66% DV
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Strawberries, rawSweet berries rich in vitamin C and polyphenols.
58.8 mg
65% DV
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Pineapple, rawSweet vitamin C source with bromelain.
58.6 mg
65% DV
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Grapefruit juice, pink, rawTangy citrus high in vitamin C.
38 mg
42% DV
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Tomatoes, red, ripe, raw, year round averageEveryday vitamin C plus lycopene.
13.7 mg
15% DV
Values are per 100 g, from USDA & FooDB. % DV is the share of an adult's Daily Value. Lists favor recognizable whole foods, not dried or powdered concentrates.
Frequently asked questions
What foods boost the immune system?
No food "boosts" immunity on its own, but a varied diet rich in vitamin C, vitamin D, zinc and antioxidants — from colorful fruits and vegetables — helps your immune system function normally.
Which food has the most vitamin C?
Among common foods, red bell peppers, guava, kiwi and citrus are highest. Per 100 g, red peppers actually contain more vitamin C than oranges.
Does cooking destroy vitamin C?
Vitamin C is sensitive to heat and water, so prolonged boiling reduces it. Eating some produce raw, or steaming briefly, preserves more.