Help your body fight back against colds and flu by eating a diet high in vitamin C.

Foods for cold and flu - Women's Health & Fitness

Symptom: Frequent or severe colds 
or bleeding gums

Nutrient fix: Vitamin C

How much you need: 45 mg a day

Foods to eat One chilli provides 65 mg of vitamin C.

It’s also abundant in berries, guava, citrus fruits, kiwi fruit, broccoli and sprouts.

Need to know: A chief antioxidant, vitamin C can’t be made or stored by the body, so you’ll need to regularly replenish your C pool. It’s essential for optimum iron absorption. As a water-soluble vitamin, it’s vulnerable to light and heat and can be undermined by excessive caffeine, alcohol and cigarettes, and aspirin.

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