The first line of defence in the war on your wellbeing isn't found in the pharmacy - it's in the aisles of the supermarket. Warm up your cold, send the flu flying and bolster your immune system with these foods

SCOFF

Ginseng tea, hot or iced

In a University of Alberta study, people who took 400 milligrams of ginseng a day had 25 per cent fewer colds than those popping a placebo. Ginseng helps kill invading viruses by increasing the body's production of key immune cells.

Related link: 30 foods that make you happy

Green tea

EGCG, a chemical compound that is potent in green tea, has been shown to stop the adenovirus (one of the bugs responsible for colds) from replicating. Start pumping green tea into your system at the first sign of a cold and you should be able to stave off the worst symptoms.

Oranges

The zinc and vitamin C in oranges won't prevent the onslaught of a cold, but it might decrease the severity and duration of your symptoms. One orange provides more than 100 per cent of your daily recommended intake of vitamin C.

Find even more super foods at the MH Nutrition hub

Olive oil and avocados

Foods such as olive oil and avocados that are rich in healthy fats help reduce inflammation, a catalyst for migraines. A study at the Monell Chemical Senses Centre in Philadelphia found olive oil suppresses the same pain pathway as ibuprofen.

SKIP

Caffeinated beverages and energy drinks
Excessive caffeine messes with your sleep schedule and suppresses functions of key immune agents. Insufficient sleep opens the door to colds, upper respiratory infections and other ills. What's more, caffeine can dehydrate you, and hydration is vital during illness: fluids not only transport nutrients to the illness site, but also dispose of toxins.