Fruits of citrus

              Most people who get a cold immediately start taking vitamin C. This is due to the fact that it strengthens your immune system.White blood cells are essential for combating infections, and it is believed that vitamin C increases their synthesis.

       Vitamin C content is high in  citrus most fruits. It's simple to squeeze in some vitamin C to any meal with the wide selection available.

Among the popular citrus fruits are:

• grapevine

• peels

• Citrus fruits

• Mandarins

• limes

• lemons

       You must consume vitamin C on a daily basis to maintain your health because your body cannot make or store it. For the majority of individuals, the suggested daily dosage is:

75 mg in females  For men, 90 mg.

   if you decide to use supplements, try not to exceed 2,000 mg daily.

 Bell Peppers, Red

       Red bell peppers have nearly three times the amount of vitamin C (127 mg) per ounce as compared to Florida oranges (45 mg) (Trusted Source). They also contain a lot of beta-carotene.

        In addition to strengthening the defenses of your body, vitamin C might support the upkeep of good skin. Your body uses beta-carotene to produce vitamin A, which supports healthy skin and eyes.

Broccoli

            Broccoli is loaded with nutrients and vitamins. Broccoli is one of the healthiest veggies you can eat because it is full of vitamins A, C, and E, fiber, and numerous other antioxidants.

             Cooking it minimally, or better still, not at all, is the key to preserving its potency. Steaming or microwaving are the most effective methods for retaining more nutrients in food, according to Research Trusted Source.

Garlic

        In addition to adding flavor to food, garlic has long been used medicinally.Its importance in combating infections was recognized by early civilizations. Garlic is used to treat high blood pressure and may also slow down the hardening of the arteries Trusted Source.

         Allicin and other sulfur-containing compounds appear to be the primary source of garlic's immune-stimulating effects.

 Ginger

         Another ingredient that many use when they're sick is ginger. A sore throat and inflammatory diseases may be lessened by ginger's potential anti-inflammatory properties. Additionally, it might ease nausea.

       Ginger packs a punch in the form of gingerol, a relativeTrusted Source of capsaicin, despite being a staple in many sweet desserts

        Additionally, ginger may lessen persistent painTrusted Source and may even have the ability to lower cholesterolTrusted Source.

Spinach

          Not only is spinach high in vitamin C, but it also contains a wealth of antioxidants and beta-carotene, which may boost our immune systems' capacity to fight infection. This is why spinach made our list.

             Like broccoli, spinach is healthiest when cooked as little as possible to preserve its nutrients (Trusted Source). On the other hand, mild cooking facilitates the absorption of vitamin A and releases other nutrients from the antinutrient oxalic acid.Here are some recipes using spinach.

Almonds

   Vitamin E tends to be less effective than vitamin C in preventing and treating colds. But this potent antioxidant is essential for a strong immune system.

      Since it is a fat-soluble vitamin, fat must exist in order for it to be properly absorbed. Nuts with healthy fats, like almonds, are also a great source of this vitamin.

       Adults only require roughly 15 mg of vitamin E daily from a reliable source. Approximately 100%Trusted Source of the daily recommended amount is provided by a half-cup serving of almonds, which is equivalent to approximately 46 whole, shelled almonds.