1. SWEET POTATO
The lining of your nose is your first defence against airborne bugs. Keep it healthy with a dose of vitamin A from this betacarotene-rich root sweet potato.
2. BRAZIL NUTS
Boost your immune system's killer cells. These selenium-rich nuts enhance your white blood cells' ability to quash viruses.
3. PROBIOTIC YOGURT
Make friends with your gut by eating bacteria-loaded yogurt. The more friendly bacteria living in your system, the less room for the harmful sort.
4. KIWI FRUIT
The ultimate infection-fighting fruit, kiwi are packed with vitamin C, which increases the levels of interferon, an antibody that protects cells against viruses.
5. OAT CAKES
Too little shut-eye makes you three times more likely to catch a cold. Snacking on tryptophan-rich oat cakes before bed will help you sleep.
6. TINNED PINEAPPLE
Feeling down? A low-mood can reduce immunity. Pineapple is packed with an amino acid needs to make the happy hormone serotonin.
7. MACKEREL
Rich in omega-3s that help your white blood cells seek and destroy bacteria, and strengthen your body's main organ of defence - your skin.
8. GARLIC
Garlic keeps viruses and bacteria at bay. It's rich in sulphur-containing compounds that stimulate infection-fighting cells.
9. HUMMUS
Chickpeas are high in the essential amino acid lysine, which is vital after a gym session as it helps tissue repair as well as producing antibodies.
