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Build your immunity in seven days

BYLISA GUYNutrition expert

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Fight off colds, flus and chronic disease with these immune-boosting tips.

Monday
Get more garlic. It has the powerful compound allicin, vitamins A, C, E and minerals selenium,
sulfur and zinc (all vital to immune function). It also protects against infections, colds and flu, and
has anti-bacterial, -fungal and -viral properties. Just add crushed cloves to pastas, sauces, salad
dressings and dips.

Tuesday
Slip in a superfood. Seaweed is not only extremely nutritious, it boosts the immune system and
reduces the risk of illness and infection. Seaweed is a good source of zinc and antioxidants that
are important for immune health. Add strips of kelp, nori, or akrame to soups, salads and stir-
fries.

Wednesday
Get some sun. Vitamin D protects us against illness and a range of chronic diseases such as
cancer, cardiovascular disease and diabetes. Sunlight is the easiest and healthiest way to get
sufficient vitamin D, so aim for 10 to 15 minutes a day (without sunscreen), on the face, arms and
hands.

Thursday
Take echinacea regularly. It has phenolic compounds which increase the activity and number of
immune cells such as macrophages and T-cells, making them more efficient in attacking bacteria
and viruses such as colds and flu. Take echinacea in tablets, as fluid extracts or in tea (three
cups a day is ideal).

Friday
Vitamin C is one of the best immune-boosting nutrients for treating and preventing all illnesses
and chronic diseases. As a powerful antioxidant, it protects cells from free-radical damage, and
has antiviral, antibacterial and anti-allergenic activity. Eat more citrus, parsley, berries, red
capsicum and kiwifruit.

Saturday
Eat some yoghurt. This highly nutritious fermented food has the ability to improve digestion and
boost our immune health. The live bacteria (acidophilus and bifidus) promote the health and
growth of friendly bowel bacteria. Look for the "live and active cultures or bacteria" seal on the
yoghurt you buy.

Sunday
Think zinc. It's needed for the production of white blood cells which protect against colds and
infections. Zinc has antioxidant activity, helping to fight free- radical damage, and is found in
meats, dairy and wholegrains, but it's lost in processing. If supplementing with tablets, take about
45 milligrams a day.

Discover more from our nutrition expert Lisa Guy here.

Find out more about Lisa Guy.