Food List
Foods to Support Your Immune System
No single food prevents illness, but a diet rich in certain nutrients supports normal immune function. Vitamin C is one of the most important, alongside a varied intake of fruit and vegetables. This list ranks foods by vitamin C content to help you build immune-supporting meals.
| Food | Vitamin C | Per 100 g | Per serving |
|---|---|---|---|
| Guava Fruit | 228 mg | 68 kcal P 2.6 · C 14 · F 1 · Fib 5.4 | 55 g (1.9 oz) 37 kcal · P 1.4 1 fruit |
| Bell pepper Vegetables | 128 mg | 31 kcal P 1 · C 6 · F 0.3 · Fib 2.1 | 119 g (4.2 oz) 37 kcal · P 1.2 1 pepper |
| Kale Vegetables | 93 mg | 35 kcal P 2.9 · C 4.4 · F 1.5 · Fib 4.1 | 67 g (2.4 oz) 23 kcal · P 1.9 1 cup |
| Kiwi Fruit | 93 mg | 61 kcal P 1.1 · C 15 · F 0.5 · Fib 3 | 140 g (4.9 oz) 85 kcal · P 1.5 1 2 fruit |
| Broccoli Vegetables | 89 mg | 34 kcal P 2.8 · C 7 · F 0.4 · Fib 2.6 | 91 g (3.2 oz) 31 kcal · P 2.5 1 cup |
| Brussels sprouts Vegetables | 85 mg | 43 kcal P 3.4 · C 9 · F 0.3 · Fib 3.8 | 88 g (3.1 oz) 38 kcal · P 3 1 cup |
| Lychee Fruit | 72 mg | 66 kcal P 0.8 · C 17 · F 0.4 · Fib 1.3 | 100 g (3.5 oz) 66 kcal · P 0.8 1 portion |
| Papaya Fruit | 62 mg | 43 kcal P 0.5 · C 11 · F 0.3 · Fib 1.7 | 145 g (5.1 oz) 62 kcal · P 0.7 1 cup |
| Turnip greens Vegetables | 60 mg | 32 kcal P 1.5 · C 7 · F 0.3 · Fib 3.2 | 55 g (1.9 oz) 18 kcal · P 0.8 1 cup |
| Strawberries Fruit | 59 mg | 32 kcal P 0.7 · C 8 · F 0.3 · Fib 2 | 144 g (5.1 oz) 46 kcal · P 1 1 cup |
| Cabbage (red) Vegetables | 57 mg | 31 kcal P 1.4 · C 7.4 · F 0.2 · Fib 2.1 | 89 g (3.1 oz) 28 kcal · P 1.2 1 cup |
| Orange Fruit | 53 mg | 47 kcal P 0.9 · C 12 · F 0.1 · Fib 2.4 | 131 g (4.6 oz) 62 kcal · P 1.2 1 medium |
| Clementine Fruit | 49 mg | 47 kcal P 0.9 · C 12 · F 0.2 · Fib 1.7 | 74 g (2.6 oz) 35 kcal · P 0.7 1 fruit |
| Cauliflower Vegetables | 48 mg | 25 kcal P 1.9 · C 5 · F 0.3 · Fib 2 | 107 g (3.8 oz) 27 kcal · P 2 1 cup |
| Pineapple Fruit | 48 mg | 50 kcal P 0.5 · C 13 · F 0.1 · Fib 1.4 | 165 g (5.8 oz) 83 kcal · P 0.8 1 cup |
| Goji berries (dried) Fruit | 48 mg | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Pak choi / bok choy Vegetables | 45 mg | 13 kcal P 1.5 · C 2.2 · F 0.2 · Fib 1 | 70 g (2.5 oz) 9 kcal · P 1 1 cup |
| Watercress Vegetables | 43 mg | 11 kcal P 2.3 · C 1.3 · F 0.1 · Fib 0.5 | 34 g (1.2 oz) 4 kcal · P 0.8 1 cup |
| Peas Vegetables | 40 mg | 81 kcal P 5.4 · C 14 · F 0.4 · Fib 5.7 | 145 g (5.1 oz) 117 kcal · P 7.8 1 cup |
| Cabbage Vegetables | 37 mg | 25 kcal P 1.3 · C 6 · F 0.1 · Fib 2.5 | 89 g (3.1 oz) 22 kcal · P 1.2 1 cup |
| Cantaloupe melon Fruit | 37 mg | 34 kcal P 0.8 · C 8 · F 0.2 · Fib 0.9 | 160 g (5.6 oz) 54 kcal · P 1.3 1 cup |
| Mango Fruit | 36 mg | 60 kcal P 0.8 · C 15 · F 0.4 · Fib 1.6 | 165 g (5.8 oz) 99 kcal · P 1.3 1 cup |
| Collard greens Vegetables | 35 mg | 33 kcal P 2.7 · C 6 · F 0.6 · Fib 4 | 36 g (1.3 oz) 12 kcal · P 1 1 cup |
| Garlic Vegetables | 31 mg | 149 kcal P 6.4 · C 33 · F 0.5 · Fib 2.1 | 3 g (0.1 oz) 4 kcal · P 0.2 1 clove |
| Swiss chard Vegetables | 30 mg | 19 kcal P 1.8 · C 3.7 · F 0.2 · Fib 1.6 | 36 g (1.3 oz) 7 kcal · P 0.6 1 cup |
| Spinach Vegetables | 28 mg | 23 kcal P 2.9 · C 3.6 · F 0.4 · Fib 2.2 | 30 g (1.1 oz) 7 kcal · P 0.9 1 cup |
| Raspberries Fruit | 26 mg | 52 kcal P 1.2 · C 12 · F 0.7 · Fib 6.5 | 123 g (4.3 oz) 64 kcal · P 1.5 1 cup |
| Turmeric (fresh) Vegetables | 26 mg | 312 kcal P 9.7 · C 67 · F 3.3 · Fib 22 | 3 g (0.1 oz) 9 kcal · P 0.3 1 tsp |
| Okra Vegetables | 23 mg | 33 kcal P 1.9 · C 7 · F 0.2 · Fib 3.2 | 100 g (3.5 oz) 33 kcal · P 1.9 1 cup |
| Butternut squash Vegetables | 21 mg | 45 kcal P 1 · C 12 · F 0.1 · Fib 2 | 140 g (4.9 oz) 63 kcal · P 1.4 1 cup |
| Blackberries Fruit | 21 mg | 43 kcal P 1.4 · C 10 · F 0.5 · Fib 5.3 | 144 g (5.1 oz) 62 kcal · P 2 1 cup |
| Turnip Vegetables | 21 mg | 28 kcal P 0.9 · C 6.4 · F 0.1 · Fib 1.8 | 130 g (4.6 oz) 36 kcal · P 1.2 1 cup |
| Potato (with skin) Vegetables | 20 mg | 77 kcal P 2 · C 17 · F 0.1 · Fib 2.2 | 173 g (6.1 oz) 133 kcal · P 3.5 1 medium |
| Courgette / zucchini Vegetables | 18 mg | 17 kcal P 1.2 · C 3.1 · F 0.3 · Fib 1 | 124 g (4.4 oz) 21 kcal · P 1.5 1 cup |
| Kimchi Vegetables | 18 mg | 15 kcal P 1.1 · C 2.4 · F 0.5 · Fib 1.6 | 85 g (3 oz) 13 kcal · P 0.9 1 portion |
| Parsnip Vegetables | 17 mg | 75 kcal P 1.2 · C 18 · F 0.3 · Fib 4.9 | 133 g (4.7 oz) 100 kcal · P 1.6 1 cup |
| Radishes Vegetables | 15 mg | 16 kcal P 0.7 · C 3.4 · F 0.1 · Fib 1.6 | 116 g (4.1 oz) 19 kcal · P 0.8 1 cup |
| Sauerkraut Vegetables | 15 mg | 19 kcal P 0.9 · C 4.3 · F 0.1 · Fib 2.9 | 85 g (3 oz) 16 kcal · P 0.8 1 portion |
Vitamin C-rich fruit and vegetables like guava, peppers, kiwi, citrus and broccoli support immune function. Variety matters: a colourful range of produce provides the broader mix of nutrients your immune system relies on.
Frequently asked questions
What foods help support the immune system?
Vitamin C-rich foods like guava, peppers, kiwi, citrus and broccoli are well known for supporting immune function, alongside a varied diet of fruit, vegetables, whole grains and adequate protein. Gut-friendly and fibre-rich foods also play a role.
Can food prevent colds?
No single food prevents illness, but a consistently varied, nutrient-rich diet supports a normally functioning immune system. Vitamin C, zinc, protein and a healthy gut all contribute, as do sleep, exercise and managing stress.
Is vitamin C the only nutrient for immunity?
No. Vitamin C is important, but immune function also depends on zinc, vitamin D, protein, and a healthy gut microbiome. A varied diet rich in fruit, vegetables and whole foods covers far more than vitamin C alone.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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