If you’re looking to feed your defences deliciously, pairing vitamin C rich foods with zinc packed staples is a smart, tasty strategy. Vitamin C supports barriers and enzymes, helps recycle vitamin E, boosts iron uptake, and at good intakes can take the edge off colds, while zinc backs up innate and adaptive responses and may trim the risk and length of mild viral sniffles. Table of Contents: Quick science bites Your immune-smart shopping list 7 fast “Vitamin C → Zinc” recipe