It’s that time of year again where coughs and sneezes spread diseases so try and keep yourself healthy.  Upper respiratory tract infections (URTI’s) are common in parts of the body involved in breathing like sinuses, throat, airways or lungs.  The height of the URTI season is from October to March where we live.  Vitamins, minerals, macronutrients, synbiotics and honey are some of the things that can help you.  Vitamins (A, B6, B9, B12, C, D) and minerals (copper, iron, selenium and zinc) are involved in normal functioning of the immune system. These nutrients are found in carrots, pistachios, broccoli, dairy and plant soya milks, oranges, dark chocolate, beef, spinach, sunflower seeds, chicken, and tofu.  Children and adults are advised to take a vitamin D3 supplement of 10ug daily from September-April on the island of Ireland.  Certain fruit (Apricots, banana and watermelon) and vegetables (Asparagus, leek and onions) contain a type of prebiotic fibre that feeds our ‘’Friendly gut bacteria’’ (our friendly gut bacteria helps our immune system do its job effectively).  Dairy drinks (Actimel, Kefir and Yakult), plant-based yoghurts and drinks (Alpro, Coconut Collaborative and Biomel) contain ‘’Friendly probiotic gut bacteria’’ which provides a boost to our guts.  Pre and probiotics together are called synbiotics.  There is good evidence of probiotics protecting against URTI’s.  Fat is also important for the immune system as our bodies need it to absorb ‘’Immune functioning’’ vitamins (A and D).  Most fats should come from mono and poly-unsaturates which can be found in avocados, fish, nuts, seeds and some small portions of oils like olive oil.  Protein is considered another fuel for the immune system with good sources including meat, fish, eggs, soya, mycoprotein (quorn) and pulses like beans.  Honey is an interesting one for helping relieve coughs and seems to have a soothing effect on a sore throat due to its antiviral properties.  Warm honey and lemon is soothing and pleasant and the effect on a sore throat can be comforting.