Boost Your Immunity This Winter with Vitamin C-Rich Fruits and Veggies

Discover the top Vitamin C-rich fruits and vegetables to support your immunity this winter – fresh, flavour-packed, and grown right here in Australia

As the chill sets in across Australia, it’s the season of sniffles, scarves and steamy soups. Now more than ever, your body deserves support – and nature serves it up in the most vibrant way. This winter, turn to your fruit bowl and veggie drawer for a boost of Vitamin C, a key nutrient for keeping your immune system strong and your energy levels steady.

Fresh, flavour-packed produce is your daily ally for staying healthy, energized, and nourished as the temperature drops. 

why vitamin c matters in winter

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays a key role in keeping your immune system humming. It helps your body produce white blood cells (your body’s defence force), protects cells from oxidative stress, and fights inflammation – all crucial when germs are going around.

Since our bodies can’t store it, we need a daily dose through food. Fortunately, fruit and vegetables are nature’s most powerful (and tasty) way to boost your Vitamin C intake.

Health Benefits of Fruits and Vegetables

While citrus often steals the spotlight in winter, it's far from the only Vitamin C hero in season. Many everyday fruits and veggies are surprisingly high in Vitamin C – and Perfection Fresh has plenty to offer. These seasonal stars bring colour, crunch and immunity power to your plate.

meet your vitamin c dream team

Fruit Heros 

Strawberries
Juicy, sweet and bright. Strawberries are a surprisingly rich source of Vitamin C, making them a perfect winter pick-me-up. They’re also bursting with antioxidants and fibre. Try them with oranges in our Strawberry Breakfast Bowl for a double dose of fruity goodness.

Mandarins & Oranges
Classic winter staples – and with good reason. Easy to peel, naturally sweet and loaded with immune-supporting Vitamin C, citrus is a go-to during the colder months. Toss segments into salads or enjoy as a juicy snack on the go.

Blackberries
Luscious, flavourful and antioxidant-rich, blackberries pack a surprising Vitamin C punch. Add them to smoothies or scatter over your oats for a wellness boost.

Raspberries
Sweet, Vibrant and fibre-filled, raspberries bring both taste and health benefits. A handful over porridge or yoghurt? Instant upgrade.

Veggie powerhouses

Red Capsicum
Red capsicums are Vitamin C royalty. In fact, gram for gram, they’ve got more than double the C of an orange. Roast them, blitz into soup, or stuff them with quinoa and feta for a winter warmer that works hard.

Broccolini®
Tender stems, vibrant green colour, and packed with nutrients. Broccolini® is a known source of Vitamin C and fibre, plus it’s quick-cooking and family-friendly. Try it sautéed, roasted, or in this Broccolini® & Potato Wedge Salad with Jalapeño Dressing.

CauliBlossom®
This elegant, sweet-stemmed cousin of cauliflower is a great source of Vitamin C and brings both crunch and versatility to your winter meals. It’s perfect for roasting, air-frying, grilling or tossing through stir-fries – anywhere you want a vibrant veggie with subtle sweetness and visual wow-factor.

Wombok (Chinese Cabbage)
Crunchy, refreshing, and surprisingly rich in Vitamin C. Wombok is also brilliant for gut health, thanks to its fibre content and probiotic-friendly nature. Add it to stir-fries or Asian-style slaws for a winter pick-me-up.

Tomatoes
Bright, juicy and immunity friendly. Tomatoes are an excellent source of Vitamin C, and their rich red hue is thanks to lycopene – another antioxidant superstar. Roast them to deepen the flavour or toss into winter pasta dishes.

Qukes® Baby Cucumbers
Don’t let their size fool you. These snappy little cucumbers are hydrating, refreshing and a stealthy source of Vitamin C. Perfect for lunchboxes, afternoon grazing or dipped in hummus by the handful.

Easy Ways to Add More Vitamin C to Your Day

Let’s be real – when it’s cold outside, the last thing you want is a fussy meal. Here’s how to boost your immune health without overhauling your routine.

Start your day fresh
Top your toast with ricotta and Perfection strawberries, or make a berry breakfast bowl with yoghurt, oats and a handful of raspberries or blackberries.

Pack in the colour at lunch
Shred wombok into a crunchy slaw, toss tomatoes and capsicum into a roasted veggie wrap, or snack on Qukes® with tzatziki at your desk.

Warm up at dinner
Roast Broccolini®, CauliBlossom® and capsicum with olive oil and sea salt. Add to grain bowls, pair with grilled protein, or stir through pasta for a nourishing finish.

Bonus Tip: Pair Vitamin C foods with iron-rich ingredients like leafy greens, beans or lean meats – it helps your body absorb iron more efficiently. That’s a win-win for winter wellness!

Recipe Inspiration: Winter Wellness Made Delicious

Looking for simple, satisfying ways to get your C? Try these Perfection Fresh favourites:

Roasted Broccolini® & Potato Wedge Salad
Crisp-tender Broccolini®, golden spuds, and a fiery jalapeño dressing – comfort food meets immune support.
Get the recipe

Thai-Style CauliBlossom® with Pork Noodles
Zesty, warming, and packed with flavour and nutrients.
Try it here

Strawberry Breakfast Bowl
Naturally sweet, antioxidant-rich and oh-so Instagrammable.
Make it now

Eat Bright, Stay Strong

Winter wellness doesn’t have to be complicated. By choosing seasonal, Vitamin C-rich produce, you’re fueling your body with the nutrients it needs to stay healthy – and you’re supporting Australian growers while you’re at it.

So, shop seasonal, eat the rainbow, and remember – the best immunity boost might just be hiding in your fruit bowl!