By: Judy Davie - The Food Coach
 As the temperature drops and we edge toward winter, our bodies can become more vulnerable to seasonal viruses. But once again, nature steps up, offering an abundance of produce that does more than nourish us - it strengthens us. Right on cue, fruit and vegetables rich in immune-boosting vitamin C flood the markets. Coincidence? We think not.
Why Vitamin C Matters
Vitamin C is a powerhouse nutrient with benefits that are especially valuable during colder months:
- Supports a strong immune system
- Helps the body absorb iron from plant-based foods
- Acts as a powerful antioxidant, helping repair cells and protect against damage
- May shorten the duration of colds and lessen their severity
Seasonal Produce That Packs a Vitamin C Punch
Imperial Mandarins
Easy to peel and perfectly sweet, mandarins are a classic winter fruit and a top source of vitamin C. Keep a bowl on the counter and snack your way to better health.
Green and Gold Kiwifruit
Don't be fooled by their size - just one kiwifruit can provide more vitamin C than an orange! Enjoy them in smoothies, with breakfast, or sliced into a fruit salad.
Pomegranates
These ruby-red beauties are not only loaded with antioxidants, they're also a good source of vitamin C. Scatter the seeds over roast vegetables or mix through couscous and grain salads for a pop of flavour and colour.
Broccoli
More than just a side veg, broccoli is a standout when it comes to vitamin C. It's great in stir-fries, bakes or lightly blanched and added to salads.
Brussels Sprouts
Often underrated, these little gems are rich in vitamin C and fibre. Shred and sauté them with garlic and olive oil for a quick and tasty dish.
Silverbeet
Leafy greens like silverbeet not only provide vitamin C, but also deliver a host of other nutrients. Perfect in soups, frittatas or sautéed as a side.
Lemons
Zesty and bright, lemons are a classic immune booster. Use the juice or zest to lift a meal's flavour and give your health a natural boost.
Apples and Rhubarb
While not standouts for vitamin C on their own, apples paired with tangy rhubarb create warming, comforting desserts that round out the benefits of your immune-supporting meals.
Nature Knows Best
This seasonal harmony is no accident - nature really does provide what we need, when we need it. By leaning into fresh, in-season produce, you're not only supporting local growers but also giving your immune system the boost it deserves.
So this week, let your shopping basket be guided by the seasons - and let nature do what it does best.
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