Build your immunity in seven days

HAVE you been coughed and splattered on on the bus this morning? Fight off colds, flus and chronic disease with these immune-boosting tips.

Day One

Get more garlic. It has the powerful compound allicin, vitamins A, C, E and minerals selenium, sulfur and zinc (all vital to immune function). It also protects against infections, colds and flu, and has anti-bacterial, -fungal and -viral properties. Just add crushed cloves to pastas, sauces, salad dressings and dips.

Day Two

Slip in a superfood. Seaweed is not only extremely nutritious, it boosts the immune system and reduces the risk of illness and infection. Seaweed is a good source of zinc and antioxidants that are important for immune health. Add strips of kelp, nori, or akrame to soups, salads and stir-fries.

Day Three

Get some sun. Vitamin D protects us against illness and a range of chronic diseases such as cancer, cardiovascular disease and diabetes. Sunlight is the easiest and healthiest way to get sufficient vitamin D, so aim for 10 to 15 minutes a day (without sunscreen), on the face, arms and hands.

Day Four

Take echinacea regularly. It has phenolic compounds which increase the activity and number of immune cells such as macrophages and T-cells, making them more efficient in attacking bacteria and viruses such as colds and flu. Take echinacea in tablets, as fluid extracts or in tea (three cups a day is ideal).

Day Five
kiwifruit

Eat more citrus, parsley, berries, red capsicum and kiwifruit, pictured, for Vitamin C. Picture: Thinkstock

Vitamin C is one of the best immune-boosting nutrients for treating and preventing all illnesses and chronic diseases. As a powerful antioxidant, it protects cells from free-radical damage, and has antiviral, antibacterial and anti-allergenic activity. Eat more citrus, parsley, berries, red capsicum and kiwifruit.

Day Six

Eat some yoghurt. This highly nutritious fermented food has the ability to improve digestion and boost our immune health. The live bacteria (acidophilus and bifidus) promote the health and growth of friendly bowel bacteria. Look for the "live and active cultures or bacteria" seal on the yoghurt you buy.

Day Seven

Think zinc. It's needed for the production of white blood cells which protect against colds and infections. Zinc has antioxidant activity, helping to fight free- radical damage, and is found in meats, dairy and wholegrains, but it's lost in processing. If supplementing with tablets, take about 45 milligrams a day.

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