Still sniffling? Five steps to boost your immunity

HAD more than four colds this year? You can help a struggling immune system with food, dietitian Kate Di Prima says.

A mix of vegetables is a vital part of an immunity-boosting diet.

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SPRING signals the end of the cold season, but for many of us, the battle of dodging lurgies

continues all year.

If you’re run down, spending time in medical centres or have poor eating habits, you may be more susceptible to getting sick.

While there’s no cure for the common cold, you can power up your immunity.

This little critter is the rhinovirus, which causes the common cold.

1.Visit your GP

They may request a blood test to gauge your stores of important minerals, such as iron, if they suspect your diet is playing a role.

2. Know what’s lacking

Low stores of vitamin C and the minerals iron, copper and zinc can weaken your immune system.

Before you rush out to buy supplements, consult your GP first or a pharmacist to find out what you need. Taking mega-doses of supplements could have a detrimental effect, and it’s easier to obtain these key minerals through your diet.

Having better immunity can help you back on your feet sooner.

3. Have daily dose of seafood, lean meat or legumes

Iron, zinc and copper appear together in many foods, namely seafood (oysters being one of the best sources of zinc and copper), red meat (rich in iron and zinc) and legumes (a good source of all three).

Eat these nutritious goodies regularly to maximise your cold-fighting ability.

4. Load up on vitamin C and skip coffee

The iron found in meats (haem iron) is instantly absorbed into the body, but iron from other sources (non-haem iron) needs help. That’s where vitamin C-rich fruit and veg come in, such as citrus fruits, tomato, dark green leafy vegies or capsicum. Avoid too much caffeine as it can inhibit the absorption of iron.

5. Sleep well, exercise and ditch vices

Give up smoking, minimise stress and reduce your alcohol intake as this will lessen the strain on your body and shorten recovery time if you do get sick. Also make sure you get plenty of water, sleep and exercise, plus a daily dose of fresh air and sunshine to ensure you build and maintain a rock-solid immune system.