Prevention is always better than needing to find a cure, so, if you want to prevent yourself from getting a viral flu or the common cold, then building a strong immune system is imperative – apart from A+ hygiene of course, because too much cleanliness can make you sick, too.

Let’s talk how appending your current diet can help you boost your immunity – everything from real food, impromptu citrus fruits or questionable vitamin supplements.

Yes, we know that life is very busy and that sometimes we don’t have the time to cook hearty-healthy meals; most of us don’t really get our fair share of fruits and vegetables. There is no excuse for health though. There is no way you can quaff a quick orange to prevent a cold. A strong immune system is built over time with a balanced diet, the proper amount of sleep and a lot of exercise.

These are the foods to include in your diet to boost your immune system:

• Get your Vitamin C from green leafy vegetables, strawberries, papaya, Brussels sprouts and bell peppers.
• Snack on nuts like almonds, hazelnuts, and sunflower seeds for an added dose of Vitamin E.
• Vitamin B6, is found abundantly in bananas, eggs, tuna, and chickpeas. Don’t shy away from that hummus!
• Get more antioxidants (that further strengthen the immune system) from red fruits and vegetables like carrots, pumpkin, squash
• Green peas and beans are also great for folic acid, apart from multigrain pastas and other wholegrain food items.
• Iron doesn’t come just from meat like chicken or turkey, but also from kidney beans, broccoli and kale.
• Selenium has a great effect on the immune system, so get it from garlic, tuna, barley and brazil nuts.
• Finally, Zinc from baked beans, yogurt, oysters, crab and chicken.