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When you’re down and out with the flu, eating is often the last thing on your mind - even drinking can be a chore when you feel like you’re swallowing razor blades. But as we all know, the right nutrients can assist boost your immunity, help you recover faster if you do get sick and also help you have a good night’s sleep, which is so important for maintaining immunity.

Stock your fridge and pantry with these ingredients, to help you bounce back to your normal self more quickly.

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Vitamin C

It’s often associated with prevention, however research shows vitamin C also helps you bounce back faster. Fruit and vegetables are the best sources of this vitamin, so squeeze the juice from a lemon into a mug of hot water and stir in a little honey.

Garlic

Garlic contains allicin, which is the plant’s natural protection against insects and microorganisms. Studies indicate it has a similarly protective effect in people. Add garlic to chicken soup, which also has its benefits because of the liquid factor.

Fluids

Water is best, however tea and juice will also get liquids into your system. Try diluting juice and cordial with water, or brew a herbal infusion tea.

To help ward off winter lurgies in the first place, fill your shopping bag or garden beds with vegetables packed with vitamin A (think carrots, pumpkin and eggs), cumin (add ground seeds to soups and stews), probiotic-rich yoghurt, and zinc (try oysters or cashews).