Feed Your Virus-Fighting Army
With COVID-19 upon us, I’ve been asked “What should I be eating?” a lot recently.
The short answer is we should all be eating for immune health ALL THE TIME. Choosing real food naturally feeds your good gut bacteria, which is the bulk of our immune systems. Also, whole and homemade foods strengthen your virus-fighting army.
It doesn’t need to be time consuming or hard. Eating for immune health can simply mean throwing together colorful, old-fashioned ingredients for a nutritious meal.
Our food lends us LOTS of goodness, but for simplicity’s sake I’d like to focus on just one big do-gooder. Vitamin C without a doubt does help strengthen your immunity. If you’ve not been making the best food choices—there’s no time like the present to turn that around.
Here are some ways to get started and get Vitamin C working for you:
Best Vitamin C Food Sources
Food mg per svg % Recommended Daily
Bell Peppers red, ½ cup 95 106
Oranges, 1 med 70 78
Kiwi, 1 med 64 71
Broccoli, ½ cup cooked 51 57
Strawberries, ½ cup 49 54
Brussels Sprouts, ½ cup cooked 48 53
Cantaloupe, ½ cup 29 32
Cabbage, ½ cup cooked 28 31
Cauliflower, ½ cup raw 26 29
Potato, 1 medium baked 17 19
Tomato, 1 medium raw 17 19
Spinach, ½ cup cooked 9 10
Source: USDA nutrient chart
high vitamin c meal ideas
Breakfast Ideas
- Shake with unsweetened nut milk, strawberries, protein powder, cinnamon and hemp seeds
- Egg muffins with spinach, tomato and mushrooms
- Egg frittata with roasted cauliflower and potato with cilantro
Lunch Ideas
- Tomato soup and salad
- Roasted cauliflower soup with salad
- Baked stuffed red pepper with quinoa, onion, ground beef, parsley
Dinner Ideas
- Cauliflower tabbouleh with baked salmon
- Roasted Brussels with chicken skewers (chicken, onion, peppers)
- Beef and broccoli over cauliflower rice
Snack Ideas
- Orange with a handful of nuts
- Kiwi with a handful of nuts
- Strawberries with a handful of nuts
recipes
- Yummy Egg Cup Inspiration
- Delicious Tomato Soup
- Fabulous Creamy Roasted Cauliflower Soup
- Italian-Inspired Stuffed Peppers (leave out cheese for no-dairy..really, you don’t need it)
- So Good Cauli-Tabbouleh
- Decadent Brussels Sprouts with Garlic, Onion and Bacon
- Beautiful Beef and Broccoli

Hi! I’m Robin, the founder of Healthy Nest Nutrition. I am a board-certified holistic nutritionist in Denver, Colorado. My passion is helping people find the right diet for their bodies and then showing them how to make healthy nutrition doable and delicious!