1) citrus fruits..Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.Popular citrus fruits include: grapefruit oranges clementines tangerines lemons limes
MOST IMPORTANT AMALAKI..
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:
75 mg for women 90 mg for men
Amalaki , commonly known as the Indian gooseberry, is the term used for the Ayurvedic medicinal use of the fruit of the Amla tree. It is considered the “mother” as it performs the job of taking total care of the mind-body system and is known as the ultimate healer due to its immune restorative properties. “Of all the rasayanas, Amalaki is revered as one of the most potent and nourishing; Amalaki is the best among rejuvenative herbs.” Rasayanas in Ayurveda are rejuvenating therapies which support antiaging and longevity.
Amalaki’s healing properties and benefits
Source of polyphenols and supports digestion, metabolism, elimination and normal liver function
Excellent for the hair and skin
2)Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.
Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
3. Ginger
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.
While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.
Ginger may also decrease chronic painTrusted Source and might even possess cholesterol-lowering propertiesTrusted Source.
4. Spinach
Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.
5. Yogurt
Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
Clinical trials are even in the works to study its possible effects on COVID-19.
6. Almonds
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100 percentTrusted Source of the recommended daily amount.
7. Sunflower seeds
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.
Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly halfTrusted Source the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).
8. Turmeric
You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
ResearchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed.
9. Green tea
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.
10. Papaya
Papaya is another fruit loaded with vitamin C. You can find doubleTrusted
Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
11. Kiwi
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
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