Immune boosters
Here are the vitamins and minerals that will help keep your immune system firing on all cylinders during this cold and flu season. Follow Canada's Food Guide to Healthy Eating to make sure you are eating your fair share. Vitamin A
To get your 2,300 international units (IU) per day, go for cold-water fish, such as salmon, as well as egg yolks, fortified dairy products and produce rich in beta-carotene.
B vitamins
For vitamin B6, eat meat, poultry, fish, whole grains, dark leafy greens and potatoes to ensure you meet your daily requirements of 1.3 to 1.5 milligrams. Vitamin B12 is found in meat, eggs and dairy products as well as in fortified foods. If you're over 50, it's best to take a supplement or eat fortified foods to make sure you get 2.4 micrograms each day.
Vitamin E
Eating vegetable oils, margarine, nuts and seeds and dark leafy greens is a surefire way to get your 22 IU per day.
To get your 2,300 international units (IU) per day, go for cold-water fish, such as salmon, as well as egg yolks, fortified dairy products and produce rich in beta-carotene.
B vitamins
For vitamin B6, eat meat, poultry, fish, whole grains, dark leafy greens and potatoes to ensure you meet your daily requirements of 1.3 to 1.5 milligrams. Vitamin B12 is found in meat, eggs and dairy products as well as in fortified foods. If you're over 50, it's best to take a supplement or eat fortified foods to make sure you get 2.4 micrograms each day.
Vitamin E
Eating vegetable oils, margarine, nuts and seeds and dark leafy greens is a surefire way to get your 22 IU per day.
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