As the weather cools down, it’s essential to keep your immunity high, to resist those nasty viruses and infections going round.

Boosting the immune system is a combination of eating healthy food that is rich in vitamins and minerals, filling your plates with portions of colourful fruits and vegetables, drinking 8-10 glasses of water per day, exercising and getting enough sleep to relax your body.

The Healthy Factory gave us their top tips for getting the right stuff in your diet.



Yoghurt: It is rich probiotics, or the live active cultures, which are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.

Citrus: Oranges, grapefruits and lemons are rich in vitamin C, which is believed to increase the production of white blood cells. They are the key to fighting infections. Your body doesn’t store or produce vitamin C, thus a daily intake of this vitamin is important.

Broccoli: This vegetable is rich in vitamins A, C and E as well as a variety of antioxidants that help your body fight infections. To keep these nutrients intact, cook the broccoli as little as possible.

Sweet Potatoes: Sweet potatoes and several other vegetable such as pumpkin and squash are rich in carotenoids, which the body turns into vitamin A, which has an antioxidant, and may reduce the risk of some cancers. It is linked to a slow-down in the ageing process.

Fish: Fish and shellfish such as oysters, lobsters and crab are rich in zinc and selenium, which help white blood cells produce certain proteins that clear viruses from your body. Fish is also rich in omega-3 fatty acids, which reduce inflammation, increase airflow and protect lungs from colds and respiratory infections.

Berries: Berries are rich in wide variety of antioxidants that help eliminate free radicals and protect your body against infections.

Button Mushrooms: Mushrooms are rich in selenium and B vitamins niacin and riboflavin, which boost your immunity and protect you against flu.

Garlic: It is a part of every cuisine around the world. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds.

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