Help your body fight back against colds and flu by eating a diet high in vitamin C.
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.
NEXT: Disease-fighting superfoods we should ALL be eating>>
Photo credit: Thinkstock
