Nutrition for a healthy immune system

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.

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.