Flu fighters
Iron
You need 18 milligrams a day if you're under age 50 and eight milligrams if you're older. Not all foods are equal when it comes to absorption, though. Iron from meat is easily absorbed, but this isn't the case with whole grains, legumes and dark leafy greens. To boost your iron absorption of these foods, consume vitamin-C-rich fare.
Zinc
If you're a meat eater and have dairy products on a regular basis, you're getting your eight milligrams a day. Vegetarians should make whole grains and legumes staple items.
Flu fighters
Sedentary living and lots of stress can take their toll on your immune system. A good workout or brisk walk on a regular basis is a terrific way to boost your body's ability to fight off infections. And don't forget to care for the hand that feeds you. Proper hand washing can help you steer clear of germs. Use hot water and soap and time your efforts by singing “Happy Birthday.”
A balanced multivitamin and mineral supplement can help you meet your nutrient quotas but high doses can take their toll. For example, vitamin C supplements may help decrease the symptoms and severity of a cold, but there is some concern over the long-term effects of excessive vitamin C.
You need 18 milligrams a day if you're under age 50 and eight milligrams if you're older. Not all foods are equal when it comes to absorption, though. Iron from meat is easily absorbed, but this isn't the case with whole grains, legumes and dark leafy greens. To boost your iron absorption of these foods, consume vitamin-C-rich fare.
Zinc
If you're a meat eater and have dairy products on a regular basis, you're getting your eight milligrams a day. Vegetarians should make whole grains and legumes staple items.
Flu fighters
Sedentary living and lots of stress can take their toll on your immune system. A good workout or brisk walk on a regular basis is a terrific way to boost your body's ability to fight off infections. And don't forget to care for the hand that feeds you. Proper hand washing can help you steer clear of germs. Use hot water and soap and time your efforts by singing “Happy Birthday.”
A balanced multivitamin and mineral supplement can help you meet your nutrient quotas but high doses can take their toll. For example, vitamin C supplements may help decrease the symptoms and severity of a cold, but there is some concern over the long-term effects of excessive vitamin C.
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