Good food. Enough sleep. Adequate water. Vitamin C.
Vitamin C cured the world's oldest known nutritional deficiency of scurvy. Humans cannot synthesize vitamin C. We must get it from our diets. Regular intake of vitamin C reports to decrease cold (Hemila 2013), decrease incidence of infection (Ochoa Brust 2007).
Vitamin C is reported to:
Increase production of white blood cells (viral fighters and natural killer cells which is cancer protection)
Increase levels of antibodies
Vitamin C increase interferon (interferons are name for their ability to "interfere" with viral replications - protects cells from virus infections).
Decrease incidence of breast cancer in women.
Reduces blood pressure (2012 meta-analysis study)
Increases healing of scars, pressure ulcers, bone fractures, burns and infections.
Vitamin C reported to help:
• macular degeneration
• Exercise recovery
Food sources of Vitamin C
The best sources of vitamin C are fresh fruits, especially citrus fruits, strawberries, cantaloupe and currants, and fresh vegetables, especially Brussels sprouts, collard greens, lettuce, cabbage, peas, and asparagus and potatoes.