It’s important to find ways to support our immune system throughout the year but especially during the season when colds, coughs and flus are lurking.

Colds often hit us when we’re already a little run-down or tired. These factors can often be difficult to control but being kind to ourselves by eating nutrient-rich foods will help.

Foods rich in immune-boosting properties, such as seasonal vegetables, berries, fresh fish, garlic, nuts and seeds are important to include in our daily diets.

Most contain vitamin C, also known as ascorbic acid, which is a powerful antioxidant and is probably best known as an immune-boosting nutrient. Fruit and vegetables high in vitamin C content include oranges, grapefruit, lemons, kiwis, red peppers, broccoli, spinach, and kale.

As vitamin C is water-soluble and sensitive to heat, its beneficial properties can be destroyed during the cooking process, so for optimal intake, these foods are best enjoyed uncooked.

Vegetables from the allium family such as onions, garlic, leek, and chives have anti-inflammatory and antiviral properties, which can also help to protect us against colds.

In recent years, there have been many studies to promote the beneficial anti-inflammatory and antioxidant properties of turmeric. Due to its mild flavouring a spoonful can easily be added to soups, curries, or stews. Black pepper helps with the absorption of turmeric so it is a good idea to add them together.

It’s important to keep well hydrated and, especially during times of sickness, plain water is best, but a hot herbal tea drink could also be sipped on, aiding hydration while also alleviating some of the symptoms of a cold, such as congestion.

Ingredients: Serves 4

50g butter

2 leeks, washed and sliced

350g potatoes, peeled and diced

1 onion, roughly chopped

Salt and freshly ground pepper

750ml vegetable or chicken stock

75ml milk or cream

To serve:

Chives, finely chopped

Method

1 Melt the butter in a large saucepan. When it begins to foam add the leek, potato and onion and stir to combine with the butter.

2 Sprinkle with a little salt and a few grinds of pepper. Place a butter wrapper or a piece of greaseproof paper over the vegetables, to help them sweat. Cover with the lid of the saucepan. Sweat over a low heat for about 10 minutes, making sure the vegetables don’t stick to the bottom of the saucepan.

3 When the vegetables are soft but not coloured, add the stock, and continue to cook for another 15 minutes until the vegetables are soft.

4 Using a hand blender or a food processor, purée the soup until it is smooth. Taste and season, if necessary. Pour in the milk or cream and stir well to combine.

5 Pour the soup into serving bowls and garnish with some chopped chives.

Top tip: This delicious soup is perfect for anyone who is a little under the weather as it is nutritious, but also easy to digest. Since Irish-grown leeks and onions are currently in season, it’s a great time to make this flavoursome soup.

Ingredients: Serves 4

1 orange, peeled

125g pineapple, chopped

Juice of ½ lemon

½ tsp ground turmeric

Pinch of black pepper

150ml water

Method

1 Add all the ingredients to a high-powered blender and blitz until combined.

2 Strain the liquid through a sieve into a jug, and store in a sealed container in the fridge.

Top tip: These wellness shots are packed with vitamin C and anti-inflammatory and anti-viral benefits. To gain the maximum nutrients, drink immediately. It does keep for up to two days, if stored in the fridge.