Garlic is another supercharged food that has long been celebrated for its impressive immune-boosting properties. This pungent bulb is rich in a variety of sulphur-containing compounds, such as allicin, that have been shown to possess potent antimicrobial and anti-inflammatory effects.

When garlic is crushed or chopped, the enzyme alliinase is activated, which then converts the compound alliin into allicin. This allicin is responsible for many of garlic's health benefits, including its ability to enhance the function of the immune system. Allicin has been found to stimulate the production of white blood cells, particularly those known as natural killer cells, which play a crucial role in the body's defense against infections and diseases. Incorporating garlic into lunch time soups and snacks like hummus, is a great way to add more garlic to your diet.

Berries like blueberries, raspberries, blackberries, and strawberries are powerful immune-boosters packed with antioxidants, particularly flavonoids. These antioxidants help neutralise harmful free radicals, reducing inflammation and supporting immune cell function. Flavonoids enhance the activity of lymphocytes and natural killer cells, which are key in fighting off pathogens. Additionally, the high vitamin C content in berries further strengthens the immune system, making these vibrant fruits a delicious way to boost your defences. Try our delicious yoghurt & fruit pots with fresh berries for a tasty and convenient way to incorporate berries into your breakfast.