The immune boosting foods you need to include in your diet right now

Make your food do the leg work

“At the moment, we need to make everything that we eat count in order to make sure our immunity is at its very best” Karen explains.

“For example, an easy win is having a smoothie in the morning – and make it a double whammy. Your typical smoothie might have one green veg, some water and a banana in it, but try adding things that have antiviral qualities and that are rich in vitamin C such as ginger and lemon. A generous handful of berries makes a great addition too - buy a punnet or two when you can and pop them in the freezer. Kiwi fruit too – the seeds are really rich in vitamin C” she adds.

“Zinc is another great immunity booster - if you have 4 or 5 brazil nuts that’s your daily intake. Shitake mushrooms and seaweed are both amazing for immunity, as is the bone broth which you can buy or make at home. It’s very absorbable so when people are sick and don’t have a great appetite it’s a good way of getting some nutrients into them really easily” she suggests.

“Typically, what thrives around you helps you thrive, so local, seasonal food is key.”

HARNESS HEALTH BENEFITS

“I am not saying that you can’t eat anything you want to, but just try to make your everyday meals a little healthier” Karen suggests.

“For example, if you want a ham and cheese sandwich to try to make sure that all the elements of it are going to serve you well; have sourdough or rye bread, or something with grains in it. Have goat’s cheese which is easier on the digestion; at a time when we’re trying to fight things and stay healthy, we don’t want to deplete ourselves.

Try to avoid meat with lots of preservatives and sugar in it – go for a slice of good quality bresaola (air-dried, salted beef) if you can instead. Finally, add something green – some rocket or some avocado.”

CALMING CUISINE

“Stress can increase inflammation, so try to eat foods that reduce this. Try turmeric, lots of good fats like nuts, avocado and coconut - all in moderation. Omega-3s are also good - oily fish is obviously a good source but try to avoid farmed salmon - you can great wild salmon in a tin, and tinned tuna is good too. Mackerel is also rich in Omega-3 and is coming into season now” Karen explains.

“It’s also important to keep really well hydrated. Matcha green tea is incredibly soothing and provides a slow energy release. Warm water is also a nice thing to have – it can be very comforting.”

SNACK ATTACK

“As we’re spending more time at home, there is bound to be more snacking. It’s not about banning snacks all together – instead, try upping your snack game” Karen suggests.

“Making your nuts more delicious might stop you from reaching for the crisps. Try roasting raw nuts with some olive oil, Himalayan salt, rosemary – fresh or dry – and you’ve got a delicious snack. Just try and stick to a generous handful per person” she explains.

“And try not to buy rubbish biscuits – you can make delicious oatmeal cookies at home instead. They are easy and super quick to make, you can add lots of spices that have health benefits, and baking is a great way to keep kids entertained!”

BOOZY OR BOOZE-FREE?

“Just remember that alcohol is a depressant. I like red wine, but I try and have just one glass. One glass may well make you feel calmer, but two won't and three definitely won’t!” Karen warns.

“If you fancy a drink, then I suggest getting the best quality you can afford, drink it out of the nicest glass you own and really enjoy the process! But do try and minimise it and know that the negative effects will absolutely counterbalance any positive effects if you drink to excess.”