eat more oily fish a recent survey said that consumption of oily fish is below the recommended portion per week and that 23 adults aged 19 to 64 and 22 children between 11 and 18 had low vitamin d in addition 46 girls and 23 women didnt eat enough ironcontrol sugar limit your intake of sugary foods have at least five portions of a variety of fruit and veggies everydayopt for proteinrich items opt for proteinrich foods like meat fish eggs beans nuts and pulsesstock up foods which boost your immune system fortified breakfast cereals are a good source of iron zinc b vitamins and vitamin d which are important for your immune system at this time of year taking additional vitamin c and zinc may help to support your immune systempick lots of starchy foods go for items such as rice bread pasta and potatoes and choose wholegrain varieties when possibleby daily mirror