Nutrition

Can I flu-proof myself?

Are there any foods I can eat to stop me getting a cold on my skiing holiday?
Tom Mills, by email

A robust immune system is the key to preventing colds and infections, so boost your intake of vitamin C and betacarotene by eating plenty of colourful fruits and veg before you go. Make sure you eat orange (butternut squash and mango), purple (beetroot and berries) and red (peppers and tomatoes) vegetables, as well as plenty of leafy greens (broccoli and watercress). Vitamin E is another important nutrient for the immune system, so include plenty of wholegrain products in your diet such as porridge oats and multigrain breads and cereals. Lastly, boost your omega 3 fat intake by including a couple of portions of oily fish in your diet every week (although no more than four). Try mackerel, trout, salmon, sardines and fresh tuna.