For a healthy immune system, be sure to regularly include these star defence players in your diet.
â€¢ Citrus fruits, tomatoes and sweet potatoes are rich in the antioxidants beta-carotene and vitamin C.
â€¢ Chicken soup helps flush out cold and flu viruses (by getting the mucus moving out of your system) so you feel better faster. Scientists arenâ€™t exactly sure why but suggest that itâ€™s the heat or a special unidentified compound in the broth.
â€¢ Garlic scores big for its medicinal properties and ability to boost the production of illness-fighting antibodies. It has antifungal, antibacterial and antiviral properties.
â€¢ Fluids help flush out bad bugs, such as bacteria. Normally, eight glasses of fluid a day is recommended for good health. When youâ€™re sick, try to get double that.
â€¢ Cranberries are rich in antioxidants and are a natural guard against bladder infections. They may also protect against ulcers, heart disease and cancer.
â€¢ Healthy fats in olive oil, fatty fish, avocados and nuts help the immune system work optimally.
â€¢ You can count on wheat germ to deliver vitamin E and a little zinc for healthy skin, healing and resistance to infection.
â€¢ Brazil nuts are tops in selenium, but tuna, halibut and cod are also winners. Selenium keeps your defences in great shape.
â€¢ Honey has been a natural healer for thousands of years. It provides antioxidants; kills bacteria that cause coughs, sore throats and ear infections; helps heal wounds; keeps skin healthy; and aids digestion.
â€¢ Grains provide carbohydrates, which provide energy and calories to fuel your body