Immune boosting superfoods

Kiwis - these fabulous furries contain almost twice as much vitamin C as oranges, and more fibre than apples.

Broccoli - a rich source of carotenoids, especially betacatotene. Studies also suggest that the phytochemicals found in broccoli can help protect against cancer, especially bowel cancer.

Tomatoes - an excellent source of antioxidants, especially the carotenoids, betacarotene and lycopene. Tomatoes are also a good source of vitamin C and E.

Carrots - another excellent source of betacarotene. Choose the darkest roots for the best nutritional content.

Mangoes - these luxuriously sweet tropical fruit are rich in a whole range of antioxidants. Just one mango enables you to reach your minimum vitamin C requirement for the day. A single mango also gives you 2/3 of your daily dose of vitamin A and nearly half of you vitamin E. Mangoes are also a valuable source of fibre.

Peppers - as sweet peppers ripen, changing colour from green, through orange to red, their vitamin C content rises. A red pepper contains approximately three times more vitamin C than a green one. As well as containing betacarotene, peppers are also good sources of other flavonoids, such as lutein.

Sweet potatoes - very rich in antioxidant carotenoids, such as betacarotene. They are also a useful source of vitamin E, starch and a little protein. The starch they contain makes sweet potatoes more filling than most other vegetables.

Almonds - are rich in the antioxidant vitamin E. They're also high in protein. Although nuts are relatively high in fat, it's the good polyunsaturated variety.

Pumpkin seeds and sunflower seeds - these crunchy little treats are a great source of the mineral zinc, which is important for a healthy immune system. They also pack a hefty protein punch.