Citrus fruits
Most people turn straight to vitamin C after they've caught a cold. That's because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
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 Because your body doesn't produce or store it, you need daily vitamin C for continued health. The recommended daily amount Trusted Source for most adults is:
75 mg for women
90 mg for men
If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.
Also keep in mind that while vitamin C might help you recover from a cold quicker, there's no evidence yet that it's effective against the new coronavirus, SARS-CoV-2.
Red bell peppers
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mgTrusted Source) as a Florida orange (45 mgTrusted Source). They're also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
An important note
No supplement will cure or prevent disease.
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