Foods that will boost your immune system

It contains vitamin C, but its sugar content could be more of a hindrance than a help. One study found that drinking a glass of orange juice curbed the effectiveness of immune-system cells for up to five hours.

For a good dose of vitamin C (essential for your immune system) up your fresh-pepper consumption instead—100g contains four times your recommended daily intake of the vitamin.

Zinc also supports the function of your immune system. In fact, a recent review of 17 trials found that taking zinc resulted in a shorter duration of cold symptoms. Oysters and sesame seeds are a rich source of the mineral.

Vitamin D is another nutrient that helps you fight infections, and it can be found in fish such as sardines and salmon. Don’t like fish? Another option is to go outdoors, as sunlight enables you to synthesise the vitamin yourself.

The Ancient Egyptians recognised that this pungent bulb had health-giving qualities. Modern science now backs it up, with one recent study finding that garlic has antibacterial action against E-coli—a cause of stomach upset.

Many mushrooms contain special carbohydrates called beta-glucans, which are known to have immune-stimulating effects when consumed. Try some oyster or shiitake mushrooms in a quick stir-fry or soup.

Good rest is just as important as good nutrition when it comes to keeping well. A review in the European Journal of Physiology revealed that a lack of sleep provokes a stress response, leading to inflammation and immunodeficiency. So turn in on time!

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