Strawberries, Oranges, Sweet Red Peppers, Broccoli
Why they’re cold/flu fighters: Some studies in adults have shown that taking high doses of vitamin C daily may significantly reduce cold and flu symptoms. Other studies have seen a modest benefit in reducing the duration of a cold or flu symptoms, and a few studies in adults and children have shown that taking vitamin C might help prevent colds or flu, although the research is inconsistent.

It ultimately doesn’t matter whether vitamin C can or can’t prevent or ease cold and flu symptoms, because it offers numerous health benefits when consumed through eating enough fruits and vegetables (3 or more cups per day). Plus, vitamin C acts as a cell-protecting antioxidant and an immune booster, which means it’ll help keep you healthy anyway—even if it isn’t a magic elixir for colds and flu specifically. Just remember to sidestep the supplements and
stick to whole foods—especially vitamin C-rich foods such as strawberries, oranges, sweet red peppers, and broccoli—when you want to make sure your child gets enough of this powerful
nutrient.

草莓、桔子、甜椒、西兰花
很多研究证实：成人每日摄入大量维生素C能够明显减轻感冒症状。另外一些研究则发现维生素C能够缩短感冒病程。另一些同时涉及成人和儿童的研究结果显示：服用维生素C有助于预防普通感冒和流感。

维生素C能不能预防或减轻感冒症状似乎并不重要，因为通过水果、蔬菜补充维生素C对身体的好处远不止这一点。此外，维生素C是一种天然的抗氧化细胞保护成分和免疫增强剂。所以，即使它不是抗感冒的良药，同样对您的健康非常重要。放弃那些维生素药片吧，坚持食用全食材，特别是维生素C含量丰富的草莓、桔子、甜椒、花椰菜。