The flu is, was, and will forever stalk us through the changing seasons. Lisa Guy writes about the benefits of eating vitamin rich foods for protecting children while they’re at school and beyond.

But why just worry about the kids?! Protect yourself by stocking up on these top five  immunity boosting nutrients! Thanks to Lisa for this partial list. Read her full article here.

  • Vitamin C: fruit such as citrus (oranges, guava) and coloured berries (strawberries, blueberries and boysenberries) are excellent sources of vitamin C. Vegetables such as red capsicums, parsley, broccoli and cabbage are also rich sources of Vitamin C.
  • Zinc: zinc is found in a wide variety of foods. The best sources of zinc include cheese, brewers yeast, egg yolks, legumes (soy beans, lima beans, lentils, peas), wholegrains (bread), sunflower seeds, pumpkin seeds and pecans. A moderate amount of zinc is found in vegetables.
  • Vitamin A and beta-carotene: milk and egg yolk contain vitamin A while beta-carotene is found in high levels in yellow and orange fruits and vegetables such as carrots, sweet potato, pumpkin, butternut squash, apricots, mangoes and green leafy vegetables.
  • Vitamin E: foods rich in vitamin E include wheatgerm, whole oats, cold pressed olive oil, fruits, dark green leafy vegetables, avocado, eggs and raw nuts and seeds.
  • Omega-3 FAs: Omega-3 FAs are found in flaxseed oil, canola, soy, and walnut oils, dark green vegetables, parsley, seaweeds, nuts, seeds (pumpkin and sesame seeds, tahini), legumes (hummus), and wholegrain cereals.