Get some garlic
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.
Scoff on spinach
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
Make room for mushrooms
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.
It’s all about oily fish
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.
Nuts for nuts
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.
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…