6 DRINKS HIGH IN VITAMIN C FOR IMMUNE SUPPORT

Medically reviewed by Daniel More, MD

Because vitamin C plays a role in immune system function, consuming more of this antioxidant may help support your body's natural defense mechanism and protect against certain illnesses. Drinks high in vitamin C can help you get more vitamin C from your diet.

1. Grapefruit Juice

Vitamin C: 47 milligrams (mg) in 1/2 cup serving

With just 1 cup of pink grapefruit juice (two servings) you'll get a little more than 100% of the recommended Daily Value (DV) of vitamin C.

In addition to its vitamin C content, grapefruit juice can further boost immunity with its abundance of antioxidants like carotenoids and a flavonoid known as naringin—which contains anti-inflammatory and anti-viral properties, and can help the body manage damaging oxidative stress (an imbalance between antioxidants and highly reactive free radical molecules in cells).

Note that grapefruit juice has the potential to interact with certain medications, such as those that treat high blood pressure, cholesterol, inflammatory bowel disease, and more, so it's a good idea to check with a healthcare provider before consuming more of it.

2. Orange Juice

Vitamin C: 60 mg in 1/2 cup serving

This popular beverage option is known for its potent vitamin C content, as 1 cup of orange juice (two servings) contains over 100% of the vitamin's DV. Orange juice is also chock full of other antioxidants, like flavonoids, and nutrients such as potassium and folate which can all contribute to optimal immunity.

In addition to supporting immune function, research shows that regular orange juice consumption can offer additional benefits, including improved heart health, cognitive function, and overall diet quality.

Just be sure to select a 100% juice variety with little to no added sugar, and opt for an orange juice that is fortified with additional nutrients, such as calcium and vitamin D, if desired.

3. Guava Juice

Vitamin C: Varies with preparation and brand

Consuming more of this tropical fruit juice is another way to add more vitamin C for immunity into your diet.

But because it's often sold as a blended, strained guava pulp beverage—typically with added sweeteners—you may want to consider making your own fresh guava juice at home. To get an idea of how much vitamin C a homemade guava juice would offer, one guava contains roughly 125 milligrams (mg) of the nutrient, which is around 138% of the DV—and more than an orange.

In addition to the vitamin C boost, you'll also get an abundance of other antioxidants like lycopene that can help reduce inflammation and support immunity by blending guava, water, and a hint of a natural sweetener of your choice.

4. Tomato Juice

Vitamin C: 170 mg in 1 cup serving

While sweet citrus fruits may come to mind when you think of vitamin C, tomato juice is another potent source of the nutrient—with 3/4 cup of canned tomato juice offering 128 mg of vitamin C. That's actually more than the same serving size of orange juice.

Along with its vitamin C content, this beverage boosts the immune system with other powerful antioxidants that can manage inflammation. To reap the most benefits, aim to select a variety with the least added sodium, as tomato juice is often high in salt.

5. Lemon Water

Vitamin C: 18.6 g in the juice of one lemon

Adding some lemon to your water can also contribute to your vitamin C intake. For example, drinking two cups of water using the juice of one lemon can offer around 20% of the DV for vitamin C.

This may be a particularly enticing option if you're looking to add to your daily hydration and vitamin C goals without the extra calories and carbohydrate content of most juices.

6. Pineapple Juice

Vitamin C: 12.5 mg in 1/2 cup serving

For another vitamin C-rich option, consider choosing pineapple juice. One cup of this beverage offers close to 30% the DV, while providing other essential nutrients such as folate, vitamin B, and manganese.

What's more, pineapple juice is 85% water, making it an incredibly hydrating choice. You'll also get an array of antioxidant plant compounds found in pineapple, including flavonoids and bromelain, an enzyme that contains potent anti-inflammatory properties for supporting immune health.

Other Tips for Getting More Vitamin C

Here are some easy ways to add more vitamin C to your diet for immune health purposes:

• Eat plenty of fresh fruits and vegetables, which are the best sources of vitamin C.
• Note that vitamin C is water-soluble and heat-sensitive, so cooking can reduce its content.
• Select options that are vitamin C-fortified, such as breakfast cereals or juices.
• Choose 100% juices that contain little to no added sugar, as this can outweigh vitamin C health benefits.
• Ask a healthcare provider if a vitamin C supplement is right for you if you find that getting enough of the vitamin through your diet is difficult.

Read the original article on Verywell Health

2026-06-08T11:04:24Z