Eat…

Salmon (and seeds!) “In terms of nutrition, I tell clients to focus on whole foods as much as possible, including a variety of vegetables, fruits, grains and seeds, but specifically focusing on foods rich in omega-3s,” says Lowe. That includes items like salmon, walnuts, chia seeds and flaxseeds.

Although how they work isn’t fully understood, omega-3 fatty acids seem to bolster different cells in the immune system, according to a review published in the International Journal of Molecular Sciences, and assist us in warding off infection from viruses and bacteria.

Citrus fruits

Orange and grapefruit are classic sources of vitamin C, which is well known as a big-time immunity booster. Vitamin C increases the body’s production of white blood cells, which play a key role in fighting off infections. The journal Nutrients published a review that found supplementing with vitamin C was shown to both treat and prevent respiratory and systemic infections. Not a fan of citrus fruits? No problem—there are go-to vegetable sources of vitamin C, too. Just one cup of raw red pepper boasts some 190 mg of it—that’s more than 200 percent of the 90 mg recommended daily, and twice as much as what’s in a large orange.

Herbs and spices

Whether you’re cooking something that’s fresh, sweet or saucy, there’s a plant ready to increase your food’s flavour profile, and possibly give your immune system a little support, too. Some research shows that certain compounds in spices like cinnamon, cloves and turmeric (which you probably recognize from your favourite curry dishes) have antiviral properties. And garlic has immune-boosting benefits as well, thanks to its heavy concentration of compounds such as allicin that contain sulphur.