A flu shot isn't your only defense against getting sick this winter. You can also take steps to improve your immune system with vitamins and minerals. Here are a few to include:

Nutrient	Sources
Vitamin A helps white blood cells—your immune system's disease fighters—work better. Vitamin A can keep your eyes, intestines, and respiratory system healthy, making it harder for germs to enter your body. And it can help you fight off infections.	Liver, milk, cheese, and eggs. In addition, your body can convert the beta-carotene in foods such as carrots, cantaloupe, spinach, kale, apricots, and mango into vitamin A.
Vitamin B6 helps maintain the health of the organs that make white blood cells.	Fortified cereals, potatoes, bananas, chicken, oatmeal, sunflower seeds, avocados, tuna, and peanut butter
Vitamin C—not getting enough of it can make it hard for your body to fight off infection.	All fruits and vegetables. Vitamin C is especially high in green peppers, citrus fruits, strawberries, tomatoes, broccoli, leafy greens, potatoes, and cantaloupe.
Vitamin D's role in bone strength gets the headlines, but it may play a part in keeping your immune system healthy as well.	Fortified milk and cereals; liver; eggs; and certain fish canned in oil, such as salmon, tuna, mackerel, and sardines
Vitamin E has a role in immune system function and is a powerful antioxidant.	Vegetable oils, nuts, green leafy vegetables, and fortified cereals
Selenium is a trace mineral that helps make health-promoting antioxidants and boost immunity.	Brazil nuts, mushrooms, enriched pasta, beef, poultry, cod, and eggs
Iron is a mineral that helps deliver oxygen to cells. If you don't get enough iron, your immunity can suffer. Too much can be harmful, too, so consult your doctor.	Most meats and fish, soybeans, lentils, kidney beans, and fortified cereals
Zinc helps build and activate the white blood cells that aid in fighting infection.	Oysters, red meat, poultry, beans, nuts, certain seafood, whole grains, fortified cereals, and dairy foods
Magnesium helps your immune system stay healthy. Older adults often don't get enough.	Green vegetables, beans, peas, nuts, seeds, and whole grains

Exercise Fights Illness
Researchers aren't sure exactly why exercise helps your immune system, but there are a few theories. It may help force germs out of the lungs. It might also get your white blood cells circulating more quickly.

Your body's warmer temperature during exercise might help fight infection, just like a fever does. And it's a fact that exercise helps reduce stress, which is not good for anybody.

Got Your Flu Shot?
If you haven't gotten a flu shot yet, find a location near you at the American Lung Association's site, www.flucliniclocator.org. Type in your ZIP code to find a clinic. You can also call your local health department or a local pharmacy, which may have free or low-cost flu shot clinics.