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How to boost your child's immune system and fend off flu

One of the best ways to help your children develop a strong immune system is to make sure they eat well and develop healthy eating habits. Christina Schmidt, M.S., Nutritionist and Author of The Toddler Bistro: Child-Approved Recipes and Expert Nutrition Advice for the Toddler Years offers this checklist of nutrient rich healthy foods to help you and your family fend off H1N1 and seasonal flu this year:

1. Vitamin C: citrus fruits, berries, kiwis, peppers, tomatoes

2. Vitamin E: wheat germ, nuts, fortified cereals, sweet potatoes

3. Beta Carotene (Pro-Vitamin A): yellow and dark green leafy vegetables, sweet potatoes, orange squash, apricots, cantaloupe

4. Zinc: meats, fish, poultry, fortified cereals, milk

5. Iron: meats, poultry, fish, egg yolk, dried fruits, fortified grains, dark molasses

6. Copper: meats, nuts, chocolate, cherries, whole grains

7. Selenium: grains, meats, onions, milk

8. Folic Acid: green leafy vegetables, eggs, meats, fish, beans, broccoli

9. Vitamin B6: wheat germ, milk, egg yolk, meats

10. Vitamin B12: milk, eggs, meats

11. Omega 3 Fats: cold water fish, flax oil, soybeans, walnuts, dark green leafy vegetables

12. Probiotics: yogurts with the "Live and Active Cultures" seal, fortified foods, supplements

13. Garlic: as single ingredient or in variety of sauces, soups, ready to eat meals, supplements

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