Honey has antioxidant and anti-microbial properties to keep infections from viruses, bacteria and fungi at bay. Take two teaspoons a day, and go for raw honey or manuka honey.

Garlic increases the potency of important cells (T-lymphocytes and macrophages) in your immune system, boosting their ability to ward off harmful germs and infections. Garlic also has antiseptic properties. Take a teaspoon of garlic a day by mixing it into your soup or noodles.

These powerhouse fruits are well-known to help prevent urinary tract infections. Cranberries contain compounds called A-type proanthocyanidins (or PACs), and these prevent bacteria from sticking to the urinary tract. Drink a glass (240ml) a day for best effect.

Green tea is high in antioxidants that inhibit the growth of bad bacteria in the intestine. Take one to two cups a day.

Vitamin C is one of the best ways to strengthen your immune system. Citrus fruits like lemons and oranges are high in it and help to stave off illnesses and infections. Eat a fruit a day, or infuse your water with them for a nutrient hit.

Text: Dawn Chen/Shape