When back to school hits, our immune system are forced to work harder to fight off the new bacteria our bodies are being exposed to. One of the best defenses against new bacteria and viruses; a healthy immune system! On today's blog we are sharing some of the top fruits and vegetables that are rich in vitamin C to help you beat the flu season!

Vitamin C helps prevents symptoms from worsening over time, although it's not the only cure for a cold. The good news, you can start filling your body with vitamin C in simple ways, like adding these foods to your meals! So here is the list of the top 10 fruits and veggies packed with vitamin C, along with recipes you can easily incorporate them in!


These are best to pack in a lunch for snacking or a healthy side option!

Red & Green Peppers

Chopped and consumed raw will give your body the highest dose of vitamin C! Kids might not be the biggest fan of peppers, but paired with a yummy dipping sauce or mixed in with a salad are great ways to mix them into your meals.


One cup of kale provides just the right amount of vitamins for your body. This Banana Kale Pineapple Smoothie is one way of sneaking kale into your little one's day. If you're looking for a filling lunch dish try this Kale Cesar Salad or try making these tasty Parmesan Kale Chips.

Brussels Sprouts

Brussels sprouts can be cooked and incorporated with pasta or other vegetables to make hardy meals and sides. You can also shave brussels sprouts mixed with other ingredients to make this light healthy Asian Sprout Slaw.


Just a half cup of cooked broccoli will give you 85% of your daily vitamin C. While some kids enjoy eating their green veggies, others don’t, so try this Broccoli Mac n’ Cheese recipe. If you want a more sophisticated and healthier option for yourself, try roasting broccoli with a little bit of olive oil, garlic, lemon, and parmesan cheese!

Strawberries + Kiwi

This Strawberry and Kiwi Smoothie Bowl will have your mouth watering in seconds! It’s packed with both essential fruits that are vitamin C rich! Get the recipe and take it on the go in our PackIt Lunch bags to keep it chilled for hours.


For your little ones, we recommend slicing the grapefruit and packing it for lunch. If they don’t enjoy the tangy taste, try adding a little bit of honey and brown sugar to the top for a sweet lunch treat! For you, try this refreshing Grapefruit Avocado Salsa that’s gluten-free, vegan, and dairy-free. It’s great with some chips or on top of cooked chicken or fish!


Although this fruit is not very popular, it provides 100% of your daily value of vitamin C! Just one Guava will get the job done, so try this delicious and easy Guava Pineapple Banana Smoothie you can whip up in the morning!


So the next time you feel a cold creeping in, make sure to load up on these different fruits and vegetables to help strengthen your immune system to fight off viruses!

Written by Craig Maloney

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