Litres of orange juice and tea. Mugs of soup and bowls of crumble. Olbas oil-drenched hankies. These are the things we’re really clutching this month, as the “back to school” cold sweeps the country, whether you’re actually at school or not.

So, September’s round up is a bit different to the usual, focusing more on what we can eat to help give our immune systems a helping hand in fighting against the sniffles.

Your body can particularly be supported by boosting your intake of vitamins C, E, D, A and B6, as well as iron, selenium, and zinc. Here’s a whole bunch of  recipes for seasonal foods that’ll hit those sweet spots.

Spinach

Spinach is all in all an excellent veg, as it contains a whole raft of important vitamins, including immune system-supporting zinc, vitamin E, carotenoids (vitamin A!), and vitamin C.

• Spinach lentil fritters @ The Veggie Indian
• Spinach and coconut yoghurt cake @ Veggie Desserts 
• Warm spinach salad @ Alexandra’s Kitchen
• Quick and easy spinach chana masala @ The Whole Ingredient (double whammy of high-zinc foods!)

Sweet potatoes

Sweet potatoes, on top of being super versatile, are a great source of beta-carotene. They also provide good servings of vitamin C, potassium, and vitamin B6.

• Sweet potato, lentil and coconut curry @ Deliciously Ella
• Sweet potato and feta salad with cinnamon honey dressing @ The Dinner Bell
• Smoked haddock sweet potato hash @ A Dash of Ginger

Tuna

The lowly tuna fish! Although tuna contains zinc, vitamins B6, C and D, and the all-important omega 3, it really shines when it comes to selenium.

• Seared tuna steak with lemon, chilli and garlic dressing and rainbow salad @ Emily’s Recipes & Reviews

• Marinated tuna steak with sesame crumb @ Pescetarian Kitchen
• Tuna kedgeree @ Food For A King

BROCCOLI

Although I loathe broccoli, its immune system-supporting benefits can’t be ignored. This Sunday lunch staple provides vitamins C, B6, and E, in addition to zinc, iron, and selenium. It’s also high in vitamins K and A, which are believed to together help keep vitamin D levels in check.

• Broccoli, spinach, and wild rice filo pie @ Food to Glow
• The best broccoli @ Erren’s Kitchen
• Broccoli, asparagus, and mint quiche @ Cate in the Kitchen

I’m not medically-trained, so please don’t take this as doctor’s orders! You can learn more about immunity-boosting foods, from Harvard Medical School, here.