**Fresh fruit and vegetables are the obvious choice but sometimes, during seasonal changes especially, our immune systems can take a dip.

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**Try fresh blackberry tea to give your immune system a boost. Put a few young blackberry (bramble) leaves in a jug. Pour over boiling water and leave to infuse for a few minutes. Cover to keep the flavour in. Strain into a cup or glass and sip when cool enough.

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**Add fresh watercress to salads and soups. Chop finely and sprinkle over rice dishes etc; Watercress is full of nutrients that help keep your immune system healthy.

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**Wheras we used to think 5-a-day was a sufficient amount of fruit and veg, now we're told we should double that - whether that's because of the quality or lack of quality, or it's because we got it wrong in the first place, upping your veggie intake is always a good idea

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**Take supplements if you feel the food you're buying isn't as nutritious as it should be.