Six everyday foods to increase immunity

1.Lemons and other citrus fruit Citrus fruit – including lemons, oranges and grapefruit – are rich in vitamin C which boosts your immune system. The juice of a lemon contains around 30mg vitamin C, and the peel (or zest) has another 10-20mg. Why? Ensuring your diet has plenty of healthy foods rich in vitamin C can help reduce the length and severity of a cold if you get one. Vitamin C helps the body to produce white blood cells as well as antibodies – both keep the immune system fighting invading viruses. Don't, however, wait until you have a cold before you top up! Vitamin C can be helpful as a preventative measure, so you need to keep your body stocked up all winter. Easy ways to include citrus in your diet Squeeze lemon or any citrus fruit into a mug and top up with hot water. A great immune booster and delicious hot drink any time of the day. Make yourself a delicious lemon and garlic hummus. Blend a can of chickpeas, juice of two lemons, one garlic clove and a splash of olive oil for a healthy grainy cracker topping or a tasty sandwich filler. Lemon is fabulous on fish (another food great for our health). Aim for at least two fish meals a week and have lemons at the ready to squeeze on flavoursome goodness. 2.  Eggs Not only are eggs a source of protein and iron, they also contain vitamin A – a fat-soluble vitamin which is important for the immune system. Liver, dairy products and oily fish are other sources of vitamin A. Why? Vitamin A has important antioxidant properties and helps keep the cells which fight bacteria and viruses working at their best. Easy ways to include eggs in your diet Have eggs for breakfast. Try poached eggs on toast with a few slices of smoked salmon and spinach to set you up for the weekend! An omelette makes a delicious, quick and healthy dinner. Make with eggs, onions, mushrooms, courgettes and spinach. Serve with a salad and boiled potatoes. Add boiled eggs to your lunch – bring back the egg sandwich or salad. And if you need to go outside to eat it, all the better for that dose of sunshine! 3.  Lean red meat Red meat is well known as an incredible source of the mineral iron. The iron in red meat is called haem iron, which is a form that can be easily absorbed by the body. For those who include meat in their diets, two to three red meat meals a week is ideal. Remember, go for lean varieties of meat, trim any fat off, and avoid adding too much extra fat when cooking. Why? An adequate amount of iron is important to keep your body healthy and working at its best. Iron also helps to keep the immune system working at its best. There are limits, however. More isn't always better as too much iron can actually suppress the immune system. So stick to iron-rich foods rather than reaching for supplements. Iron supplements should only be taken under the advice of your GP. Easy ways to include red meat in your diet Try making meatballs with lean mince, onion and garlic in a tomato-based sauce. Serve with spaghetti and heaps of green veges. Take any leftover meatballs for the next day's lunch with salad and pita bread. Revive the Sunday 'roast' night – roast a lean cut of beef or lamb. Extra meat will be useful for week lunches in a salad or sandwich. Grill lean rump steak and leave to rest for two to three minutes. Slice on the diagonal and serve over mixed salad greens, sliced cucumber and capsicum with a garlic and Thai chilli-style dressing. Tip: If you don't eat meat, be sure to eat plenty of nuts, eggs, beans, lentils, green leafy vegetables and cereals with added iron. 4.  Oats and other whole grains Oats and other whole grain cereals like wheat, rye, barley and brown rice provide important B vitamins such as vitamin B6, pantothenoic acid and folic acid. These vitamins support the immune system. Including whole grains every day can help supply the body with the B vitamins it needs as well as providing a valuable source of fibre and other nutrients needed for good health. Why? B vitamins can not only help the body fight off bacteria and viruses, but they can also help your immune system fight back when you are unwell. B vitamins are water soluble and can't be stored in the body. For this reason, aim to include whole grains every day. Easy ways to include grains in your diet Start your day with oats. Make porridge with trim milk and top with berries and chopped nuts. Serve your stir-fries on brown rice – it has a fabulous nutty flavour and makes a great healthy change to standard long-grain white rice. Try a new grain such as bulgar wheat or pearl barley. These can be used to make fantastic salads and are a great addition to soups and casseroles.