It's Spring: one day sunny and warm; the next day, cold, damp and rainy. It's the season of runny-nose colds and sometimes the flu. No worries! With a little natural help, you can stay healthy. Our bodies have active immune systems that fight off all kinds of infections. We just need to eat the right food so your body can do its work.

Getting enough vitamin C every day is an easy way to start. Our bodies can't store Vitamin C; we need to get it every day. You can strengthen your immune system naturally by eating a least one of these tasty fruit or veggies every day.

• Citrus fruit is everyone's favorite for Vitamin C. Oranges, tangerines, lemons, limes and clementines can give you your daily dose, but you need to eat 2 of them or drink an 8-ounce glass of juice.

You can get a lot more Vitamin C, plus other natural benefits for your body from

• Powerful Peppers:

  • Red Peppers have three times as much vitamin C as citrus and also great for your skin

  • Chili peppers: ½ cup gives you twice the vitamin C!

  • Green Peppers: Not as good as red, but still have twice as much vitamin C as citrus.

• Cauliflower, Broccoli and Brussel sprouts: Low in calories, with more than twice as much vitamin C as citrus. Plus fiber to help your digestion run smoothly.

• Pineapple, mango, papaya and guava all give you a super dose of vitamin C with a sweet juicy taste.

Vitamin C isn't the only immune system helper. Yogurt, almonds and kiwis, kale, turmeric and green tea all help your immune system and you stay healthy.

Catch those colds before they start. Make sure you get one of these "cold-fighters" every day.

RECIPE: Chicken and Broccoli Stir Fry
Ready in 12 minutes!

INGREDIENTS:

• 2 tablespoons olive oil, divided

• 2 boneless skinless chicken breasts, cut into bite-sized pieces

• Sauce (see below)

• 1 bunch broccoli, chopped into small florets, stem discarded

• ½ red pepper thinly sliced

• ½ cup thinly sliced green onions

SAUCE INGREDIENTS:

• 2 tablespoons rice vinegar

• 2 tablespoons honey

• 1 tablespoon cornstarch

• 1 garlic clove, minced

• ½ teaspoon ground ginger

• 1 teaspoon sesame oil

PREPARATION:

• Heat 1 Tablespoon of olive oil in skillet. Add cut-up chicken. Season with salt and pepper. Cook for 5 minutes until chicken is brown and cooked. Stir occasionally.

• Make the sauce while the chicken is cooking

• Add 1 Tablespoon of olive oil, broccoli and red pepper to chicken. Stir to combine. Cool until broccoli is bright green.

• Add the sauce and cook until the mixture thickened.

TIPS: Beating Those Colds

Figure out what you need: Give yourself as quick "test". For two weeks write down what vitamin C fighters you eat every day. (You may surprise yourself!) Then figure out how to add the little bit you are missing.

• Almost all these fruits make meat meal a bit tastier. Try oranges with chicken or tangelos with pork.

• Garlic makes every thing tastier.

• Toss extra red pepper, broccoli or cauliflower into soups or stews.

• Snack on an orange or a clementine which ever is in season.

• Hide some kale in smoothie.

• Use yogurt on your cereal for breakfast.

• Nibble on almonds; chop them into rice.

A couple of quick, really tasty additions to your food and you can stop those colds.

If you get a cold, especially one with a sour throat, try tea made from ginger root or soothing green tea. And double up on your C's.

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