Boost your immune system the tasty way

Garlic is one of the world’s oldest known remedies (it was used way before history was being written down – that’s saying something!) so no surprises it’s top of the list. It’s rich in good things like vitamins B6 and C, manganese, iron and an antioxidant called allicin.

It’s best for us when we eat it raw so make a batch of awesome aioli to slather on with cold meats, chips or in a sarnie. You might want to follow it with a mint.

Spinach, as well as other green leafy veg like kale and cabbage, is packed with vitamins A & C, protein, iron and calcium, which is all good news for our bodies.

If you’re going to cook it, cook it lightly to keep in all that goodness. Or don’t cook it at all in this drool-worthy chicken, avocado and goats cheese salad

Get acquainted with shiitake ‘cause this ‘shroom packs a boom in the immune boosting stakes. With vitamin B6 and D, copper and selenium all in there, these are the fungi to try!

Great in stir-fries, shiitake are also delicious with pasta. Check out this fettuccine with shiitake and basil recipe.

If you needed another good reason to tuck into fruit, berries are bursting with plant chemicals like vitamin C and bioflavonoids that help bolster immunity.

Pop a colourful selection on a yummy smoothie bowl to get your day off to a good start.

Immune boosting zinc, omega 3 oils and vitamins B and D all crop up in oily fish like trout, salmon and tuna, which is a good reason to enjoy it a couple of times a week.

Try this tasty oven-roasted trout recipe for an easy meal packed with sunshine flavours.

The humble egg squeezes in plenty of good stuff: vits A and E, protein, good fats, and selenium, which is important for all sorts of things including our immune system.

Get your dose in this delicious one pan meal – the quick, tasty and filling egg & veg brunch.

This superstar spice has a habit of turning things yellow. That’ll be the curcumin, which is just one of the things that makes it so good for us.

Pop these turmeric cod burgers on the grill  for a golden glow.

With a long list of health benefits, ginger’s got your back when it comes to overall wellbeing and supporting immunity.

Skip the biscuits and feast on this immune boosting prawn curry, zinging with gorgeous ginger.

Packed with protein, vitamins and minerals and rich in antioxidants such as vitamin E, omega 3 fatty acids and zinc, go a little nuts to help maintain a healthy immune system.

These nutty granola bars are a real treat and perfect for packed lunches.

No single food will work wonders on its own so eat the rainbow. By that we mean a balanced diet that includes colourful fruit and veg. Not a handful of those infamous multi-coloured sweets. Obviously. Although maybe just a couple won’t hurt…