Q I get cold after cold, coughs and sneezes all winter. My home is full of remedies – which are the best?

A‘Forget treating the symptoms and try finding the cause,’ says nutritional therapist Shona Wilkinson. ‘Lack of immune-supporting nutrients can lead to an inefficient immune system. Poor gut health can also affect the absorption of nutrients needed. Stress, too, may have a direct suppressive effect.’

WHAT TO EAT

VEGETABLES Choose a rainbow of colours and eat a good variety every day. Opt for immune-boosting cruciferous veggies like broccoli, cabbage and cauliflower, as well as orange veggies, such as sweet potatoes and carrots.

KEFIR Around 70% of our immune system is found in the gut and this fermented milk drink is a brilliant source of probiotics. The word kefir is derived from the Turkish word for ‘feeling good’.

MUSHROOMS Shiitake, oyster and reishi can be immune boosting, so try to put them on to your plate often.

BLACKCURRANTS Good old vitamin C is one of the best-known for helping your immune system and blackcurrants are especially high in it. Plus, they’re delicious!

PUMPKIN SEEDS An excellent source of zinc. A deficiency in this mineral is known to lead to poor immunity and increased risk of infections.

WHAT TO AVOID

ADDED SUGARS According to research, they can reduce your white blood cells’ ability to destroy germs by as much as 40%. This immunesuppressing effect can start as little as 30 minutes after you eat.

ALCOHOL Excess can alter immune cells, which affect our ability to ward off infections. Most is laden with sugar, too!