During this flu season it is good to eat foods high in vitamin c and zinc. These 2 vitamins help support our immune system. Also, making sure you are drinkning a lot of fluids can help find relief. The recommended amount of vitamin c per day for adult women is 75mg and 90mg for men. Have a glass of freshed squeezed orange juice, oranges have the highest source of vitamin C (130% of daily need). Other foods rich in vitamin c are red bell peppers (190% of daily need), strawberries, broccoli, and kiwi. The recommended amount of zinc per day for adults is 8mg for women and 11mg for men. Foods that are high in zinc include, cashews, baked beans, beef patties, and cooked oysters.