The flu fighters

1. Blueberries – packed with vitamin C and disease-fighting antioxidants

2. Broccoli – a good source of vitamins A, C and folate, and also rich in phytochemicals (plant compounds) that have protective properties

3. Oats – High in soluble fibre, which absorbs cholesterol and helps establish a healthy environment in your digestive tract

4. Spinach – High in iron and antioxidants

5. Green tea – Rich in antioxidant and also promotes the production of interferon, which has flu-fighting properties

6. Garlic – Stimulates the multiplication of infection-fighting white blood cells and also contains the phytochemical allicin, which has antibacterial properties

7. Cold water fish – The omega-3 essential fatty acids in cold-water fish (salmon & tuna) help create high blood levels of flu-fighting T cells and interferon

8. Water – Drink 6-8 glasses a day to stay well hydrated, which keeps the susceptible mucous membranes in your upper respiratory tract moist and resistant to infection.