Flu-Fighting Vitamins and Minerals

Protect yourself with flu-fighting vitamins and minerals, and get them from your diet. STACK Expert Kristin Kirkpatrick lists the best food sources.

Vitamins and Minerals

The top vitamins and minerals for keeping your immune system performing at its peak are vitamins C, E, B6, A, D, folic acid, iron, selenium, and zinc. Don't overdo it—especially with supplements—since excess E, A, folic acid, iron, selenium and zinc can cause toxicity. Instead, maintain a balanced diet of fruits, vegetables, whole grains, healthy fats and lean sources of protein—including the following immune boosting gems:

C - green leafy vegetables, bell peppers, citrus, papaya
E - almonds and spinach
B6 - chicken breast, bananas, and cold water fish such as tuna
A - foods high in carotenoids such as carrots, sweet potatoes, pumpkin, cantaloupe and squash
D - fatty fish, especially salmon (as in wild salmon burgers), skim milk, eggs and certain varieties of mushrooms
Folic acid - beans, lentils, ready-to-eat cereals and green leafy veggies
Iron - tofu, beans, broccoli, kale, shrimp and turkey
Selenium - sardines, barley, brazil nuts, canned white tuna
Zinc - shellfish, chicken, cashews, baked beans


Photo Credit: Getty Images // Thinkstock

Topics: VITAMINS | WATER | FOODS | CHICKEN | VEGETABLES | IMMUNE SYSTEM | ALMONDS | BEANS | SALMON | POTATOES | SELENIUM | CARROTS | LENTILS | SKIM MILK