Garlic will help you beat colds

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Guavas

Thoroughly drain John West Guava Halves, 69p for 410g from Waitrose, in syrup and serve with ice cream for a quick and easy pud. Even preserved in syrup, guavas have three times more vitamin C than oranges and so are a helpful way of topping up your intake of this important immune-boosting vitamin. Try and find fresh guavas too.

Selenium-enriched bread

Selenium is another important nutrient for regulating your immune system and most of us have less than recommended in our diets. Boost your intake by switching to Warburtons Good Health Whoemeal bread, 1.05 for 800g from Sainsburys. It's packed with selenium. You'll get selenium by eating canned tuna and Brazil nuts regularly too.

Garlic and onions

A traditional remedy for colds and coughs, it's the sulphur compounds in onions and garlic which appear to benefit the immune system. Add a crushed garlic clove a day to your cooking, or have some ready made onion soup, eg Waitrose Fresh French Onion soup, £2.29 for 600g, which has 45 per cent onions and 132 calories per bowl.

What to avoid

Excess sugar. Some evidence suggests it may make the immune system less effective, so cut down on sweets.
Too much fat. One theory is that it clogs the body's lymphatic system making the circulation of immune cells sluggish.
A booze binge. One or two drinks a day can enhance immunity, but regularly exceeding this could have the reverse effect.

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