prep for cold season ( sa yahho- a)

[E]

 Vitamin C helps the body maintain healthy tissues and a strong immune system, and it aids in the absorption of iron. Vitamin C is considered a powerful ally if you're trying to avoid or kick a cold or other illness. Together with calcium and iron, it's also an important part of a diet that counteracts lead poisoning.

The recommended daily allowance (RDA) for adult men is 90 mg and for adult women it's 75 mg, and recent research has called into question the efficacy of vitamin C pills. Get your vitamin C naturally with these top five food sources, according to the USDA's Dietary Guidelines for Americans. You may be surprised to find oranges don't rank No. 1.

Guava
Guava is rich in vitamin C -- one half cup of the fruit contains 188 mg of vitamin C and 56 calories. Eat the fruit raw, or try guava-infused vodka. Okay, so it probably negates the nutrients, but it sure is tasty, and it's one of the less weird uses for vodka (see other surprising ways you can use the drink).
ko je ugrabio saobracajni znak , ugrabio ;)
Red Sweet Pepper
You probably instantly think citrus when you think of immune system-boosting vitamin C, but red sweet pepper offers a solid dose of the nutrient. One half cup of raw red sweet pepper contains 142 mg of vitamin C (more than a medium orange) and 20 calories. If you cook the veggie (try it on a bistro pizza or in a farm stand succotash), a half cup offers 116 mg of vitamin C.

You can always chop up a red pepper into salads and for crudités (roasted red pepper and herb dip, anyone?), but for a different take on the brightly hued vegetable, try bruschetta with roasted red peppers.

Kiwi
Kiwi — the fruit, not the bird that's the national symbol of New Zealand — is rich in vitamin C. One medium kiwi contains 70 mg of the nutrient and 46 calories.

The fruit is typically eaten raw, but you could always attempt to make New Zealand's national dessert, the Pavlova, which is often topped with kiwi, or, if you're not that brave, try delicious blueberry-kiwi tarts. And this yummy take on fruit salad is a great way to get the younguns to eat their superfoods!

Strawberries
Strawberries are full of fiber and antioxidants (also a source of antioxidants — your Halloween pumpkin!), including vitamin C. A half cup of strawberries contains 49 mg of the vitamin and 27 calories. When the air chills, we like our strawberries warm, like in these crepes with strawberry compote or strawberries in pinot noir sauce.

Brussels Sprouts
This veggie may not be the most kid-friendly choice, but it is a true superfood -- packed with both 48 mg of Vitamin C, 300 μg of Vitamin K and just 28 calories.