Don't be fooled into thinking you can increase your vitamin and mineral content by taking supplements alone; our bodies do not absorb them in the same way that we do from fresh foods. Some vitamins like vitamin C are only absorbed in a small amount at any one time so there's no point in overdosing these supplements, you'll literally be flushing them down the toilet.

Vitamin C (ascorbic acid)

The captain of immune boosting micro-nutrients, this vitamin increases the production of white blood cells and antibodies which help to stave off bacteria and viruses. It also increases the level of interferon (an antibody that produces a special coating on the surface of our cells to help prevent viruses from entering). This vitamin is also known to reduce the risk of cardiovascular disease. Eating six servings of fresh fruit and vegetables each day will give you around two hundred milligrams of vitamin C (the recommended amount). If you take supplements, don't take a full dose in one go as the body only absorbs small amounts of this vitamin at one time and the excess will pass out of the body in your urine. High level sources: citrus fruits, kiwi fruit, papaya, strawberries, blackcurrants, green vegetables, tomatoes, potatoes, red and green peppers and parsley

Vitamin E

An antioxidant and as important as Vitamin C in the fight for health, vitamin E increases the production of natural killer cells which hunt for unwanted viruses, bacteria and cancer cells and destroys them. A healthy diet can provide up to sixty milligrams per day of this vitamin. However, to boost the effectiveness of this micro-nutrient, it's worth using supplements to up your intake to between one hundred and four hundred milligrams per day. Good natural sources of vitamin E are vegetable oils, wheatgerm, cereals, nuts and seeds.

Vitamin A (retinol and beta-carotene)

Vitamin A is found as retinol in foods of animal origin and as beta-carotene in foods of plant origin. The body converts these into vitamin A, which it utilizes to maintain the surface tissues and linings, such as mucus membrane. If vitamin A is depleted then resistance to infection is reduced; because of this it is known as the anti-infective vitamin. Vegetarians should be aware that beta-carotene does not convert so readily into vitamin A as retinol
(which is about six times more potent) and therefore they need to eat more of the foods that contain beta- carotene.

Retinol is present in liver, eggs, butter and fish oils and beta-carotene in yellow and orange fruits and vegetables like tomatoes, mangoes, sweet potatoes, red and yellow peppers and dark green vegetables like spinach, watercress and broccoli.

Zinc

Essential in fighting off illness, zinc increases our bodies production of white blood cells and improves their fighting power. Zinc also helps us produce more killer cells. It is essential for elderly people whose Zinc levels tend to be low and their immune systems weak, to eat foods high in this mineral.

Zinc is found in oysters, crab, beef, and turkey. Many breakfast cereals are fortified with minerals including zinc. Taking zinc as a supplement is controversial and research is not conclusive that it is beneficial. Eating foods that are high in zinc is probably the safest bet right now.

Garlic
A member of the onion family, garlic has been known for its protective properties in many different cultures for centuries. Scientists believe that this comes from the compounds such as allicin contained in garlic that not only provide its distinctive flavor but also its stimulating effect on the immune system.

Selenium

This mineral works similarly to zinc in promoting active killer cells and is found in tuna fish, red snapper, lobster, shrimp, whole grains, some vegetables, brown rice, egg yolks, cottage cheese, chicken, sunflower seeds, garlic, Brazil nuts and lamb.

Omega-3 fatty acids

Well documented for their ability to protect us from heart disease, these fatty acids are found in oily fish like mackerel, salmon and tuna. They help us by stimulating the activity of white blood cells that attack bacteria. If you are vegetarian or don't like fish, you can increase your intake of this micro-nutrient by incorporating flax oil into the diet. Try stirring a couple of teaspoons of flax oil into your smoothies.

These are some of the key players in keeping our immune systems at their best, but it is by no means a conclusive list. The easiest way to keep all this in perspective is that you need to eat and variety of fruits and vegetables of different colors to take in all the vitamins and minerals you need. Buying expensive supplements can be helpful, but eating a healthy balanced diet is far more sensible and a lot more palatable. In Taipei there is no shortage of exotic fruits and vegetables available to help you whiz up the most innovative concoctions. All you need is a blender capable of crushing ice and you are in action.

To set you on the path of creativity here are a few ideas (tried and tested several times)

Kiwi, pineapple, lime and white rum

For 2 large glasses

200g fresh pineapple chunks
4 kiwi fruit, peeled and halved
juice of 2 limes
1 cup ice cubes
90 ml white rum
1 cup white grape juice

Place all the ingredients in a blender. Whiz until smooth and serve immediately.

The ultimate mango smoothie

For 2 large glasses

4 medium size sweet mangoes, flesh only
1/2 glass of fruit juice (try apple & carrot, orange, grape-fruit or white grape)
90ml vodka
1 glass ice cubes

Place all the ingredients together in a blender. Whiz until smooth and serve immediately.

Fresh pineapple pina colada

To make two people smile

300g fresh pineapple chunks
300ml pineapple or white grape juice
1 400ml can of coconut milk
90ml white rum or Kahlua
liquid sugar to taste (optional)
ice cubes

Half fill the blender goblet with ice cubes then add all the other ingredients and whizz together until smooth. Serve immediately.

A real bloody Mary

When vodka and canned tomato juice just won't do try this and you'll accept no substitutes. This is for those who like a very grown up taste!

For 2 adults

300g fresh very red ripe tomatoes
half a large red chilli with the seeds
juice of 2 ripe limes
a pinch of sea salt and a twist of fresh ground black pepper
1 celery stalk , roughly chopped
100ml vodka
1 large glass full of ice

1. Place all the ingredients except the ice in a blender and whiz for 10 seconds.
2. Now add the ice and process for a further 10 seconds or until ultra smooth.
Serve immediately

Drinking yogurt is great for making smoothies and adds another health benefit of live bacteria, which can aid digestion and may be especially helpful after taking a course of antibiotics.

Breakfast banana and apple smoothie

For 2

2 bananas peeled and halved
300ml plain drinking yogurt
2 tablespoons pale palm sugar
2 apples, peeled and roughly chopped
400ml of cows or soya milk

1. Whiz together in a blender and drink straight away

Mango and strawberry lassi

For 2

300ml plain drinking yogurt
the flesh of one medium size mango
200g fresh strawberries, washed and hulled
juice of 1 lime
50ml runny honey
1 pinch of cardamom powder ( optional)
1 glass of ice cubes
Whiz together all the ingredients and serve.

Sparklers

If you have a bottle of chilled champagne or some fizzy wine, then why not mix it with a vitamin packed fruit partner? Go for a classic like fresh squeezed orange juice or try a Bellini (fresh peach juice) or make up your own. Strawberries and raspberries pureed with fizz are irresistible as is apricot nectar (available in delicatessens and import shops), watermelon or kiwi juice. Check out the fridges in supermarkets for the wackiest combinations of fruits and vegetables if you don't have time to make your own. Carrot and apple, for example, as well as tasting delicious is a stunning pinky orange.

Feisty snacks

Many foods associated with immune boosting are also documented as having some aphrodisiac qualities. The scientific research to back up some of the claims made against certain foods is simply non-existent; for example drinking snake blood, eating snake and sea cucumbers as they do here in Asia is as unproven as eating pine nuts is in the west. Pine nuts and oysters are high in protein and zinc, both important nutritionally, but the rest you have to decide for yourself. What is true is that if we are starving then little else but food and drink enter our thoughts. Food is undoubtedly for many of us a stimulant that rocks the senses whether it's external, visually pleasing, tactile, orally gratifying (imagine a mouthful of mascarpone laced with your favorite liqueur) or a chunk of the finest chocolate. Or maybe the pleasure is internal; the fizz from champagne, the headiness from alcohol, the kick from caffeine, the heat from chilies. Whether or not a certain food moves your world is for you to decide. There are some resources on the internet to research this area if you are interested and a good place to start is www. gourmetsleuth.com.

Included in some of the simple recipes below are foods that are described as having aphrodisiac powers, which is good enough for me, and they are great with a long cool drink!

Oyster Dip

Oysters are globally recognised for their libido enhancing properties, but not everyone likes to eat them raw, so here for the faint hearted is a crunchy pan fried presentation of these zinc loaded crustaceans.

For 2 as a starter or nibbles with drinks

Dip
snipped fresh chives or coriander
1 tablespoon sour cream
1 dessertspoon fresh lime juice
1 bag of shelled oysters (supermarkets store these with the fish products in the chiller cabinets)
75g cornmeal
1 dessertspoon or curry powder, smoked paprika or Cajun spice mix
salt and freshly ground black pepper
1 egg, beaten
3 tablespoons light olive oil

1. Mix together the ingredients for the dip and chill until needed.
2. Drain the oysters and dry on kitchen paper.
3. Mix the cornmeal with the chosen seasoning
4. Dip the oysters into the beaten egg and then coat with cornmeal.
5. Heat the oil and fry the oysters on both sided for 2-3 minutes until golden. Pat dry on kitchen paper and serve while piping hot. Serve with wedges of fresh lime and the sour cream dip.

Roasted spiced nuts and seeds

Mix together in a roasting tin a combination of pine nuts, almonds and sunflower seeds. Coat with a little olive oil, curry spices and sea salt. Roast for 20-30 minutes on a moderate heat or until golden brown.

Leave to cool then serve with drinks

Seafood platter

Serve a dish of sashimi and sushi with salmon and tuna. Steam a jin of fresh live prawns, cool and peel and serve with wasabi and lime spiked mayonnaise as a dip.

Asparagus and butter

Steam a couple of bunches of asparagus and serve with a little bowl of warm melted butter to dip the spears.

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