Eating nourishing foods rich in certain vitamins can help your immune system fight off illness. We know Vitamin C helps increase our immunity and hold promise in helping to cure or shorten the duration of various diseases. A deficiency in this important vitamin can take a serious toll on your body. Our body cannot make Vitamin C, it comes from the food we eat every day While vitamins and supplements can help fill in the gaps in your diet, the best way to load up on essential nutrients is to get them straight from our food. Your body absorbs and uses vitamins and nutrients better when they come from a dietary source. When it’s a vitamin or supplement, it’s often questionable how much you’re getting. Because supplements are regulated as foods, not as drugs, the Food and Drug Administration doesn’t evaluate the quality of supplements or assess their effects on the body. Vegetarians or someone who is Anemic may be especially interested to know that vitamin C helps the body to better absorb non-heme iron — the kind from plant foods such as beans, spinach, and quinoa. To get this benefit, combine vitamin C-rich foods with iron-rich plant foods in the same meal. For example, combine black beans and salsa or create a flavorful spinach salad with strawberries and mandarin oranges. Staying hydrated can boost your immune health too. Water helps your body produce lymph, which carries white blood cells and other immune system cells. Try to avoid overdoing beverages that can make you dehydrated, like coffee. Or try eating more hydrating foods, such as cucumbers, celery or watermelon. Natural sources of Vitamin C Orange Lemon Gooseberry Strawberries Bell peppers Spinach Kale Broccoli Immunity-Boosting Drinks 1) Orange juice - The classic.2) Carrot Mixxer - 1carrot, 1/2 beetroot and a handful of mint.3) Mr. Fix - 1 apple, 1carrot and a piece of ginger.4) Secret Grandma Recipe - Boil 1 cup warm water with 1 lemon juice, 1garlic clove, 1tsp jaggery, 1inch ginger root,1tsp turmeric, 1piece cinnamon,3 cloves, 3 pepper.