Snuffles grabbing you by the scruff? Get them outta here by building up your defences. Wholesome foods, herbs, supplements, exercise and sleep all help to boost your immunity.

Nutrients, naturally…

Vitamins A, C, D and E and zinc and selenium are key. Where can you find them in foods?

Vitamin A: Red and orange produce and dark leafy greens contain beta carotene, a precursor to vitamin A.
Cod liver oil contains vitamin A proper. Is that why our grannies forced it down our parents' gullets…?
Vitamin C: Citrus fruits, kiwis, berries, blackcurrants, broccoli, tomatoes and red peppers are good sources of vitamin C.
Vitamin D: The sun is the best source of vitamin D. Failing that (!) egg yolks and fatty fish (with skin) contain some vitamin D but a D3 supplement is best in these northern lands. We stock a variety of these: Better You has a convenient daily oral vitamin D spray; Viridian's ViridiKid vitamin D drops are suitable for kids at 400iu; Solgar's vitamin D capsules.
Vitamin E: Hazelnuts, almonds, peanuts, sunflower seeds and wheat germ contain vitamin E. Not biased or anything but The Hopsack makes the best peanut butter in the world. One bite = lifelong slave.
Zinc: Zinc is found in beef and seafood. Oysters are famous…! Veggie sources include pumpkin seeds, sesame seeds, peanuts and dark choccie.
Selenium: Brazil nuts are the best source but content varies. A supplement might be better. Ask os Hopsacken for advice.
Other superfoods Baby plants: Uncooked sprouted beans, grains, nuts, seeds and indoor greens (e.g. pea shoots, sunflower greens and micro herbs) are brimming with nutrients and sheer life force. The shop carries a good selection. Or grow your own! The Hopsack Hippies will happily advise you.
Probiotics and prebiotics: Over 70 percent of your immune system lines your gut! Live natural yoghurt and kefir contain probiotics (friendly bacteria) to keep your gut flora healthy for maximum nutrient absorption. Probiotics feed off prebiotics, found in Jerusalem artichokes, apples, chicory, lentils, peas, beans and other foods.
Hot spices: Ginger, cayenne and garlic increase circulation, warming you from the inside out. Raw garlic has anti-bacterial, anti-viral and anti-fungal properties.
Shiitake mushrooms: Shiitake mushrooms help modulate the immune system and activate macrophages, which gobble up invaders.
Seaweeds: Seaweeds are the buried treasure of legend, boasting mineral levels, trace elements and antioxidants not found in landlubbin' plants. There's a whole host of 'em too. Choose from Nori, Bladderwrack, Dillisk, Kelp or kombu.
Drink Water: Numero uno is H20. Drinking lots of water (warm and filtered if preferred) on an empty stomach is great for flushing out unwanted visitors and keeping nutrients and toxins moving.
You's sweet as a razor, Sugar! The biggest baddie is sugar! It shuts down your immune system for hours. 'Sugar' is a shape-shifter: it includes fructose, corn syrup, 'healthy' syrups, pasteurised juices and anything on the label ending in 'ose' (e.g. glucose, sucrose, etc.). Use anti-bacterial honey in moderation instead, especially Manuka. 
The best exercise: The lymph system (the circulation of the immune system) has no pump and depends on gravity and muscle action. Bouncing moves lymph around the body, delivering nutrients and removing toxins. Jogging on soft ground to cushion your joints or rebounding on a mini-trampoline fit the bill. Yoga and swimming are great too. Even a short walk is an excellent start. 
ZZZZZZZ… Sleep: lots and you thrive, too little and you sicken. Your body heals while you sleep. For many, few sleepless nights equal a streaming cold. If you are ill, grab some kip. The best med begins with Zed!
Miso soup: This Japanese soup is a wowzer for boosting immunity. It comes in sachets (dried) or jars (unpasteurised paste). Just add hot (not boiling) water to a heaped teaspoon of miso paste for a delicious snack. You can also add veggies and seaweeds for a lovely traditional soup.

Supplementary Benefits

Supplements and herbal remedies do not replace good food, but supplement it…! Here are a few suggestions:
Vitamin C can be hard to derive from food, as much is lost in transit, so Higher Nature's True Food C or Vitamin C Multi-Ascorbate from Terranova will help top up your levels. Antioxidant-rich Cherryactive is a good support supplement for winter.  
Try A Vogel's Echinaforce. Take it at the first hint of a cold. Use only a little water. Hold it in your mouth for 20 seconds before swallowing to aid absorption. Good Echinacea tingles! 🙂
If you've already succumbed to a cough, Comvita's Marshmallow Syrup is super. It is also tastes super, so don't swig it!