Vitamin D is most an essential for our body and it is water soluble vitamin and found many fruits and vegetables not produced by our body. Vitamin C is 90 milligrams for men and 75 milligrams for women was advised for everyday.
Vitamin C has antioxidant properties that was boost and develop the immune system. Vitamin C rich foods are kiwi fruit, citrus fruits like orange, tomatoes, guavas, bell peppers, broccoli etc.
Vitamin D also most essential vitamin for body to boost our immune system. Vitamin D is produce by our body by the exposure of the sunlight on our body, Vitamin D is the fat-soluble vitamin and it helps in absorb the calcium into our body.
Calcium play a key role built good bone density and growth. Vitamin D is need for our body to grow good and healthy bones, muscles and immune system. Vitamin D rich foods are eggs, milk, fish, some vegetables etc.
Zinc is a mineral not a vitamin. It is known as essential trace element. It is recommend 11 mg for men and 8 mg for women in daily. Zinc is a main element to develops immune system and it also does many functions that necessary to our body. Zinc rich foods are mainly nuts, cereals, meat, fish, whole grains etc.