At a glance

Here is a list of some of the main nutrients for building the body’s immune system and where to find them in foods you can eat every day:

■ Vitamin C and E are antioxidants, which are important for the maintenance of good health. These are found in citrus fruits along with other colourful fruits and berries such as strawberries, plums, cherries, blueberries and kiwi, as well as in seeds and nuts. If fresh fruit is not an option, try frozen – it is just as nutritious, and is delicious in smoothies, on top of yogurt or cereal.

■ Protein and zinc both aid in supporting immune function and are found in legumes such as lentils and chickpeas. Protein is an essential part of the body’s defense mechanism as it helps to build and repair body tissues. Zinc is a mineral that can help to reduce some of your cold symptoms. Other great sources of zinc and protein include pumpkin seeds (choose unsalted ones), seafood, beef and baked beans.

■ Vitamin A, found as beta carotene in orange vegetables like sweet potato and butternut squash, has also been shown to help maintain immune function.

■ B vitamins, which help to maintain good health, are found in abundance in leafy greens, whole grains and winter squashes, just to name a few.

■ Probiotic foods like kefir and probiotic yogurt contain bacteria, which may control immune function. Eating foods that contain probiotics is preferred to taking a probiotic supplement because then you also get the other nutrients in the food, like protein and calcium.