Eat a rainbow!

Unsure which are the best fruits and vegetables to eat if you want to boost your immunity?
Go for the coloured  ones, and try to eat a rainbow full of them.
Different coloured fruits contain different antioxidants, which enhance each other's effects, and by eating a wide variety you'll be getting as many as possible.

Purples
Fruit and vegetablessuch as blackberries, plums, beetroots and aubergines contain anthocyanins, a flavonoid that is good for the heart and eyes and may help reduce the risk of gum disease and mouth cancers.
Blueberries are rich in antioxidants and help prevent urinary tract infections.
Beetroot's phytonutrients are particularly for detoxifying the liver.

Greens
From kiwi fruit to okra, broccoli to cabbage, there is a vast range of green foods. They contain carotenoids, which help maintain healthy eyesight and can also reduce the risk of heart disease and some cancers.
Peas and packed with vitamin B1, beta-carotene, niacin, folate, vitamin C and protein.
Broccoli is a superfood, rich in folate, beta-carotene, vitamin C, fibre, and cancer-fighting phytonutrients.

Yellows
Yellow and orange fruit and vegetables such as sweetcorn, grapefruit, swede, carrots and sweet potatoes contain high levels of beta-carotene. This nutrient has a wide range of benefits such as promoting good eyesight, healthy skin, and healthy digestive and immune systems.
Bananas are rich in complex carbs and vitamin B6, folate, potassium and soluble fibre.
Pineapple is high in antioxidant vitamin C, which helps boost the immune system, and in enzyme bromelain, which may help reduce arthritis pain.

Reds
Red fruit and vegetables such as tomatoes, strawberries, watermelon and red onions contain the carotenoid lycopene, which can help to promote a healthy heart, protect the skin against UV rays and reduce the risk of some cancers.
Red peppers have three times as much vitamin C as any citrus fruit and are bursting with beta-carotene.
A serving of eight strawberries provides more vitamin C than an orange. They are packed with antioxidant flavonoid too, so they are good for the heart.
Raspberries are one of the best fruits for soluble fibre, and contain vitamins C and E, calcium, magnesium, potassium and iron.
For optimum fibre and goodness, eat fruit (ideally with the skin on) and vegetables raw or only lightly cooked.

"Complete family nutrition" by Jane Clarke