American College of Nutrition Certified Nutrition Specialist | Author | Professor of Nutrition


How to Get Fewer Colds this Winter

If you are wondering how to get fewer colds this winter, or even no colds at all, this is for you.

Just by eating two foods rich in Vitamin C each day, you can cut your chance of catching a cold in half. Vitamin C pills don’t have the same effect, it is the synergy of all the nutrients in these foods working together that supercharges our immune systems.

So which foods are the highest in Vitamin C? The usual suspects like citrus fruits of course, and some surprise players like broccoli.

Here’s the top 10 list:picture of ripe strawberries

  • Asparagus
  • Bell peppers
  • Berries, all kinds
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cantaloupe
  • Cauliflower
  • Kale and most dark, leafy greens
  • Papaya

Frozen berries and papaya are as good as fresh, same with the veggies. One easy way to get them is adding frozen berries to your oatmeal in the morning – they will thaw beautifully in the hot cereal. A smoothie is another good option – you can get greens and fruit at the same time! How easy it that?

Cooking the veggies does destroy a little of the Vitamin C, but not enough to keep them from being a good source. Adding a squeeze of lemon juice (or any citrus juice) after cooking them not only helps the flavor but also adds another vitamin boost.

Click here for a vitamincchecklist  to print out and put on your fridge to make it easy. You can check off the servings as you go each day. There are few things in life more satisfying than checking something off a good-stuff-to-do list.

Roasting is easy way to enjoy veggies like Brussels sprouts and cauliflower. Its really easy.

Cut them into 1-inch-ish pieces, toss with olive oil, salt and pepper on a sheet pan, and roast in a hot (400 – 425 degree) oven until they are browned. Make sure they get some good color on them, that’s when they are the most delicious. Season with whatever you like (garlic, lemon, hot pepper flakes, balsamic vinegar, etc.) and enjoy!

PS – Burning a candle gets rid of the smell pretty quickly.

PPS – Throw the veggies in while you roast a chicken or any other kind of meat and dinner is done with no fuss, no muss.

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