CHICKPEAS

Chickpeas contain fructans, a type of prebiotic that feeds the friendly bacteria of the gut and benefits the immune system. A 125g serving of cooked chickpeas gives you 15 per cent of your daily requirement for zinc, a vital nutrient for your immune system.

Eat it: Combine tinned chickpeas with olive oil, ground cumin, smoked paprika, salt and pepper and roast them in the oven (190ºc/170ºc fan/gas 3) for about 25 minutes for a crunchy snack.