Cold sufferers often take vitamin C. It boosts immunity. Vitamin C increases white blood cells, which fight illnesses. Vitamin C is abundant in citrus fruits.


Citrus fruits aren't the highest in vitamin C. Red bell peppers have nearly 3 times as much vitamin C (127 mg) as a Florida orange (45 mgTrusted Source). They contain beta caroten.

Red bell peppers

Broccoli is nutrient-dense. Broccoli is packed with vitamins A, C, and E, fibre, and antioxidants.


Nearly every cuisine uses garlic. It provides flavour and is healthy.Ancient cultures used it to fight illnesses. There's weak evidence that garlic slows artery hardening. Sources say it lowers blood pressure.


Many sick people use ginger. Ginger may reduce inflammation, helping sore throats and inflammatory disorders. Ginger can relieve nausea.


Spinach is rich in vitamin C and antioxidants, which may boost the immune system's ability to fight infections.


Try to find vitamin D-fortified yoghurt. Vitamin D regulates the immune system and boosts natural disease defences.


Adults only need 15 mg per day. A half-cup portion of almonds, or 46 whole, shelled almonds, provides the daily required amount.


Sunflower seeds are selenium-rich. 1 ounce contains half the selenium an adult needs daily. Animal studies have examined its ability to fight viral diseases like swine flu.

Sunflower seeds

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