in building immunity.There is convincing evidence that dietary nutrients such as glucose, protein, fat and glutamine play an important role in supporting immune function. While minerals such as iron, zinc, and vitamins A, E, B6 and B12 are also important

, but it is purported to be an aphrodisiac and anti-depressant too! Closer to home you could try nettles. They’re a highly nutritious source of nutrients including silica, zinc, iron, B2, B5 and folic acid. The plant has incredible restorative and tonic properties

your intake of protein, which builds muscles and soft tissues, to between 100g and 120g a day.  Other recovery nutrients include iron to build blood; and zinc to speed-up wound healing - both are found in lean meat, whole grains and fortified cereal

with vitamin B12 (which helps metabolise energy), iron (which transports oxygen to muscles) and zinc (which bolsters the immune system). Red meat gets a lot of bad press and it can have its nutritional drawbacks, but not if you choose wisely.Your Concern

the fever. Eggs, meat and peanut butter are all good sources, though be careful when preparing food over the summer - this fragile vitamin breaks down easily in heat.Sufficient zinc intake is especially important for feeding your immune system - good sources

-friendly protein, bone-building phosphorus and the mineral zinc. In fact, just 85g (about half a can) provides nearly a quarter of your daily need. ‘Zinc is necessary for many functions that are essential to runners, including protein metabolism and immune function

). Sticking with food sources instead of a supplement is both cheaper and safer. If you consume too much chromium (which can happen only if you supplement), you can hamper your absorption of iron and zinc.

extraordinary amounts of the mineral zinc (500 per cent of the RDA in an 85g serving of oysters), which keeps your disease-fighting white blood cells working properly. These cells literally engulf germs and render them harmless. So throw shellfish into soups

to get elsewhere. Meats are a great source of iron and zinc, which support healthy red blood cells and a strong immune system. Studies suggest that diets balanced with fruits, vegetables, whole grains and lean cuts of meat, including beef and skinless

, it gets absorbed quickly.Zinc AgainAnother way to keep your bones healthy is to load up with zinc. This mineral helps manufacture healthy bone and cartilage cells. We need about 15mg a day and the easiest places to get it are from red meat and zinc