GARLIC evidence have been found that garlic can be used to prevent common cold, it also useful for the treatment of tuberculosis and heart related diseases. Garlic contains allicin, this produces potent antioxidants when it decomposes.

MEAT such as beef is composed of mainly protein that is of good quality because it contain s essential amino acid that is necessary for growth and maintenance of our bodies, the amino acid profile being almost identical to that of our own muscles which help insulate our body from cold.

FISH, especially the tuna and sardine is a good source of omega-3-fatty acid which helps the immune system in working properly in fighting against cold and flu. This fatty acids are crucial for your body and brain to function properly.

CITRUS FRUITS taking at least 200mg of vitamin C per day helps you fight against common cold symptoms by an average of 8% in adults and 14% in children which translate into one less day of illness. Citrus fruits such as oranges, strawberry e.t.c.

GREEN VEGETABLES this also contains high amount of vitamins and minerals that helps your body immune system in fighting common cold and flu. The recommended dietary allowance for men is 90mgper day for men and for women its 75mg per day.