The health of your immune system is determined by what vitamins and minerals are present in your diet – too little and you are likely to come down with a cold. To ensure that your diet consists of adequate vitamins and minerals, eat the following foods:

Fruits: Apples, grapes, oranges, tomatoes and seasonal berries

Vegetables: Garlic, lettuce, red or green peppers, spinach and watercress

Other: Olive oil and whole grains

Foods to Eat 2-3 Times per Week

• Fruits: Avocados, bananas, blueberries and kiwi fruits
• Vegetables: Alfalfa or bean sprouts, broccoli, carrots, kale, onions, parsley and potatoes
• Other: Chicken (skinless), eggs, fish, flaxseed oil, linseeds, milk, oats, raisins, red wine, rice, soya, tea and yoghurt

Foods to Eat Once per Week

• Fruits: Grapefruit, lemons and limes (Note: You can put lemon and lime zest into your salads.)
• Vegetables: Cabbage, cauliflower, celery, chili peppers, leeks, okra, peas, shiitake mushrooms, sweetcorn and sweet potatoes
• Other: Almonds, Brazil nuts, chocolate, green tea, lentils and quinoa

By including some – if not all – of these fruits and vegetables into your regular diet, you can boost your immune system and improve your overall well-being.