Citrus Fruits: High in vitamin C; includes grapefruit, oranges, clementines, tangerines, lemons, and limes; daily recommended amount: 75 mg for women, 90 mg for men.
Red Bell Peppers: Rich in vitamin C (127 mg per ounce) and beta-carotene; supports healthy skin and eyes.
Broccoli: Supercharged with vitamins A, C, and E, fiber, and antioxidants; best when cooked minimally to retain nutrients.
Garlic: Adds flavor and historically used for medicinal purposes; contains sulfur compounds like allicin, known for immune-boosting properties.
Ginger: Helps reduce inflammation and alleviate sore throat; contains gingerol with potential pain-relief and cholesterol-lowering properties.
Spinach: Rich in vitamin C, antioxidants, and beta-carotene; cook lightly to preserve nutrients.
Yogurt: Contains "live and active cultures" stimulating the immune system; opt for plain yogurt.
Almonds: Packed with vitamin E and healthy fats; a half-cup provides around 100% of the recommended daily amount.