Nutrition expert Riley Collins believes vitamin C is one of the most important nutrients for supporting the immune system and helping the body defend itself during cold and flu season. By including vitamin C-rich foods in everyday meals, she says people can give their immune system the nutrients it needs to stay strong throughout the year.
Below are Riley’s favorite meal ideas and food choices that can help increase daily vitamin C intake while adding variety and flavor to a healthy diet.
Why Vitamin C Is Important for Immune Health
Vitamin C acts as a powerful antioxidant that helps protect the body’s cells from damage caused by free radicals. It also supports the production and function of white blood cells, which play an essential role in fighting infections. According to Riley Collins, getting enough vitamin C may help reduce the severity of common colds and support a quicker recovery when illness occurs.
Riley Collins’ Favorite Vitamin C-Rich Foods
One of Riley’s top recommendations is bell peppers, which contain even more vitamin C than many citrus fruits. They are easy to add to salads, stir-fries, and roasted vegetable dishes. Kiwi is another favorite because it provides a generous amount of vitamin C along with fiber and other beneficial nutrients. Broccoli also ranks high on her list, offering a combination of vitamin C, antioxidants, and dietary fiber that supports overall health.
Easy Ways to Add More Vitamin C to Your Meals
Riley recommends beginning the day with a smoothie made from kiwi and spinach for a refreshing source of vitamin C. For lunch, she suggests a colorful salad featuring fresh bell peppers, broccoli, and a light citrus dressing to boost both flavor and nutrition. At dinner, a simple stir-fry prepared with your preferred protein, broccoli, and sliced bell peppers creates a balanced meal packed with immune-supporting nutrients. Making these vitamin C-rich foods a regular part of your diet can help strengthen your immune system and support your body during cold and flu season.
