Don’t forget our immune system may need a boost of Vitamin C during the cold winter months and good news is that most of the fruits and vegetables rich in Vitamin C are in season. This includes avocados, lemons, limes, mandarins, oranges, kiwi fruits, dark green leafy vegetables, capsicum and broccoli.
Nutritional deficiencies can impair immune function, increasing both the risk and severity of infection. Vitamin C, acts like your personal bodyguard, helping to protect cells and assist in healing. There are also studies of the use of vitamin C in facilitating faster recovery of the common cold.
Just 1-2 pieces of fruit per day is enough to meet the dietary guidelines intake for Vitamin C of 45mg per day for men and women or fill half your plate with green vegetables for lunch and dinner.
Because vitamin C is water soluble it can dissolve in cooking water and be lost once the water is thrown away. To prevent this, steam vegetables or keep the cooking water for soups and stews.