Supplements from the Supermarket

We're bombarded with information about vitamins and other supplements we should be taking. Here's how to get everything you need without popping any pills.

VITAMIN D Imperative to keep your immune system strong, more important because most of us are vitamin D deficient—in fact, it's worth going to your doctor to check. To boost your intake go for fish. A serving of salmon has 360 IUs. Cod liver oil packs over 1300 IUs per tablespoon—well over the daily recommendation of 1000—and is available in taste-free capsule form (the exception to my pill-free dictate). Fish not your fancy? Then eat the yolks of your eggs! Each one contains a moderate dose.

PROBIOTICS Probiotics assist your gastrointestinal system and ward off bloating, and they can also keep your immune system strong. My favorite one is PB8, from the brand Nutrition Now. In the real world, you'll find them in a variety of foods: yogurt, kefir—even things like sauerkraut and kimchi. Kombucha, a fermented tea, comes in delicious flavors from Synergy.

ZINC Some say it eases symptoms, others say it actually prevents colds. Regardless, zinc is a winter warrior. Oysters are the fabulous natural source, and you'll also find zinc in beef, pork, shrimp, and nuts and beans.

VITAMIN C If you eat two to three servings of fruit, you've got it for the day. (So that breakfast smoothie has you covered.)

ANTIVIRALS Both garlic and ginger are said to have antiviral properties. Of course, garlic packs the most health benefits when eaten raw—but that might leave you with a bad taste in your mouth... Still, you can feel good the next time you sit down to that extra-garlicky caesar salad.