A daily carrot

Just one carrot supplies enough beta carotene for your body to convert into 1480mg of vitamin A

Pile on the peppers

Both red and green peppers have twice the vitamin C content of oranges. Vitamin C is important for maintaining a healthy immune system.

Chomp on kale

Another veg with more vitamin C than citrus fruit,For maximum flavor and health gains, stir-fry with garlic.

Go for garlic

Researchers assessed 146 participants who were given a garlic tablet or a placebo for three months.

Don’t forget protein

Its recommendation is to eat a variety of protein daily, including seafood, lean meat, poultry, eggs, beans and peas, and soya products like tofu, as well as nuts and seeds.

Make room for mushrooms

mushrooms are a decent source of selenium and B vitamins too

Nibble on cashews, brazils and peanuts

you’ll get particularly good levels of zinc, selenium, iron and vitamin B6. They all play their part in keeping your immune system healthy.


For grown-ups, a honey-sweetened whisky-all-in (hot toddy) at bedtime is a top option if you're coughing at night.

Thumbs up for oats

A bowl of porridge won't stop full-on sniffles but it does also provide fiber and B vitamins, and can contribute to lower cholesterol levels.

Bring on the berries

Berries contain a range of phytochemicals including anthocyanins which can boost the health of good bacteria in the gut.

Protein packed foods that gain muscles