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"We need vitamin A, selenium, vitamin C, iron, zinc and omega-3s (fatty acids) for optimum immune health," says nutritionist Dr Carrie Ruxton, of the Health Supplements Information Service (hsis.org). For vitamin A, she suggests dairy foods, carrots and oily fish; selenium is found in fish and Brazil nuts. Citrus fruits and strawberries provide vitamin C. "If you are getting a cold, take an extra 200 to 500mg per day for a few days," she adds. Iron is found in red meat, pulses and green leafy veg. Zinc is in seafood, eggs and beef. Omega-3s are found in oily fish; try to have two portions a week. A teaspoonful of cod liver oil (or a palatable capsule) is a good way to get many of the nutrients we need daily.
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