Most of us grew up with our parents dosing us on vitamin C to help with colds and flus, but it wasn’t till I was a little older that I started to appreciate the immunity-boosting super powers of vitamin C. Interesting fact, being high in antioxidants it can also increase energy levels and lower anxiety.

A recent study published in seminars in preventive and alternative medicine that looked at over 100 studies over 10 years, revealed a growing list of benefits of vitamin C. Such as, helping protect us from cardiovascular disease, cancer and stroke whilst increasing eye health, giving us immunity to living longer and even delay skin wrinkling.

Ensuring we consume higher levels of vitamin C may be the ideal nutrition marker for overall health.

Whilst the orange is well known for being high in vitamin C, here are a few more foods that also contain very high levels of vitamin C as well as other great vitamins and minerals to make the cold and flu season more bearable;

Foods that are jam packed with vitamin C;

• Chilli peppers
• Cauliflower (also contains good dose of fibre and protein)
• Red capsicums (also very high in vitamin A – promotes eye health)
• Green capsicums (also very high in fibre)
• Kale (also high in vitamin A and K, minerals and fatty acids)
• Broccoli (also high in fibre)
• Brussel sprouts (also high in fibre) – bring out their sweet taste by roasting them
• Papaya (research shows it can help brighten your skin, clear sinuses and strengthen bones)
• Strawberries (also contains healthy dose of folate and other properties which promote heart health)
• Pineapple – (contains bromelain, a digestive enzyme that helps break down food and reduce bloating. Bromelain also acts as a natural anti-inflammatory that can help us recover faster after a tough workout)
• Mango (also high in vitamin A – just beware of sugar content, also high)
• Kiwi fruit (also high in potassium and copper)

So stock up on your vitamin C intake over these colder months and know whilst your building immunity to fight the common cold, you’ll also be giving your body lots of other amazing benefits over these drearier months.