Beat winter colds

5. Cook up a storm
Lots of protein ­rich meals are key. ‘Good­ quality protein sources such as meat, eggs and legumes are the building blocks for many immune cells,’ says Natalie. And don’t forget to add some flavour. ‘Cooking with culinary herbs such as sage, rosemary and thyme are reputed to have additional immune boosting benefits. Include garlic in your cooking as it was used for centuries as a natural antimicrobial to fight infections. Cook lightly to retain the active ingredient allicin.’