Vitamin C is one of the most important immune boosting nutrients and is well known for its use in cold and flu prevention and treatment. Humans are one of the few mammals unable to make their own vitamin C and the recommended daily allowance (RDA) is set at the amount needed to prevent scurvy, which is pretty low!

Not only is vitamin C great for your immune system but it can also help alleviate constipation at high enough doses. The best food sources of vitamin C include asparagus, papaya, oranges, cantaloupe, cauliflower, broccoli, green peppers, kale, lemons, strawberries and rose hips. If you’re travelling, find a powdered form that can be added to water (consider half a dose for children).

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