Keep the bugs at bay

Lay off the fast-food and concentrate on what's healthy.

As the weather cools your chances of picking up a nasty bug are greater, so it's important to build up a strong immune system. These foods will help you to get
fighting fit.

Oysters Oysters may be renowned for boosting the sex drive, but these slimy molluscs are also ideal if you're looking to improve your immune system. Oysters are crammed with zinc, which can really enhance your immunity by helping white blood cells reproduce more quickly. Zinc also strengthens antibodies, making them more efficient at warding off infection.

Garlic Although it wouldn't be wise to eat it on a hot date with a sexy stunner, garlic is nevertheless a fantastic infection deterrent. Containing key anti-virus elements like allicin and ajoene, garlic juice can clear up fungal maladies and disinfect wounds. All things in moderation though - just make sure it doesn't immunise your chances with the aforementioned stunner.

Carrots Carrots aren't just for rabbits, you know. Munch a few if you're looking to avoid the curse of a nasty cough or cold. Carrots are full of beta-carotene, which bolsters the number of white blood cells in the immune system. So if you're looking to go to war with an evil disease microbe, it might be time you crunched a bit of orange. Yoghurt Judging from their frequently bad press, you might assume that all forms of bacteria are out to get you. Thankfully, this couldn't be further from the truth. Good bacteria are great for regulating the immune system, by increasing its antibodies and preventing the rise of pathogenic organisms such as salmonella and E. coli. Many yoghurts include a high volume of good bacteria so a few quick spoonfuls could really help you out.

Fresh fruit and vegetables Cheap and easy to buy, fresh fruit and veges are perfect for boosting your white blood cells. Packed with phytonutrients, the likes of peppers and broccoli strengthen the immune system by rebuilding damaged cells and enhancing new ones. Eating fruit is also essential in fuelling any healthy immune system. Naturally detoxifying, fruit contains antioxidants that shield white blood cells from harm. So why not grab some now?

Spinach and leafy greens Spinach is excellent for boosting the body's immunity from illness. Spinach and other leafy foods such as kale and cabbage are high in folate, which helps avoid damage to DNA and blood vessels. It may not be the most appealing dish to come home to of an evening, but a plate of spinach really could help you.

Maintaining a strong immune system doesn't have to be rocket science, just as long as you enjoy a healthy diet rich in certain nutrients. Foods such as oysters and carrots won't be a cure, but they'll do you a lot more good than if you're stuffing yet another quarter-pounder into your mouth. So put down the pie and get chomping on some immunising foods. Otherwise it could be a long, hard winter.

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