Citrus fruits such as oranges, lemons, and grapefruits are loaded with vitamin C, a strong antioxidant that enhances white blood cell production. These cells are key in fighting infections, making citrus fruits a vital addition to your diet when facing cold, flu, or fever.

Honey is known for its antimicrobial properties and its ability to soothe a sore throat. It also acts as a natural cough suppressant and can boost your immune system, making it easier for your body to fight off infections.

Garlic contains allicin, a compound known for its immune-boosting properties. Regular consumption of garlic can help reduce the severity of cold and flu symptoms by enhancing the immune system’s ability to fight off infections.

Spinach is packed with nutrients like vitamin C, beta-carotene, and antioxidants that support the immune system. It’s best consumed raw or lightly cooked to retain its nutritional value, helping to fight infections more effectively.

Yoghurt is rich in probiotics, which are beneficial bacteria that support gut health and boost immunity. A healthy gut is essential for a strong immune system, making yoghurt a valuable addition to your diet during illness.

Almonds are an excellent source of vitamin E, an antioxidant that plays a crucial role in maintaining a healthy immune system. A small handful of almonds can provide your daily vitamin E needs, helping to protect your body from infections.

Green tea is packed with flavonoids, a type of antioxidant that enhances immune function. It also contains an amino acid called L-theanine, which aids in the production of germ-fighting compounds in your T-cells, boosting your immune response.

Broccoli is loaded with vitamins A, C, and E, as well as fibre and antioxidants, making it one of the healthiest vegetables you can eat. Its high nutrient content helps strengthen the immune system, supporting your body during cold and flu season.

Ginger is renowned for its anti-inflammatory properties and ability to soothe a sore throat. It also helps reduce nausea and has been shown to bolster the immune system, helping your body fight off illness more effectively.

Papaya is rich in vitamin C and also contains an enzyme called papain, which has anti-inflammatory effects. The fruit is loaded with nutrients that support immune health, including folate, potassium, and vitamins A, B, and E.