Adding a cooked carrot to your daily diet is a great way to boost health. Heat softens the carrot's cell walls, allowing more beta carotene.
Vitamin C is important for maintaining a healthy immune system, particularly during and after intensive physical activity . Red peppers are also rich in vital vitamin A
Another vegetable that packs more vitamin C than citrus fruit, kale is also a marvellous provider of vitamin A (from beta carotene) and other immunity-boosting antioxidants.
Research suggests that eating garlic can help reduce your chances of catching the common cold.
Protein is made up of amino acids – chemical building blocks – which are essential to support the body's immune system, helping with healing and recovery.
Tuna is a protein rich in the antioxidant selenium, which many people have in short supply in their diet.
Sardines can also do wonders for your immune system. Like tuna, they contain selenium – along with a smorgasbord of other nutrients, including vitamin B12.
It's not just green, red and orange foods that help your immune system – mushrooms are a decent source of selenium and B vitamins, too.
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