In a nutshell:

• Enjoy a diet full of fruits and vegetables.
• Up your vitamin intake.
• Exercise regularly.
• Avoid saturated fats and smoking.

Here are some handy tips to incorporate into your lifestyle to boost your immune system and give it a fighting chance this winter.

Vitamins, meet minerals.

When we think about boosting the immune system, what’s the first vitamin that comes to mind?

Vitamin C – found in oranges, tomatoes or berries.

But that’s just one. Here are a few antioxidant favourites, and a couple of places you can find them, to keep your immune system in tip top shape.

Vitamin E – broccoli, carrots and spinach.

Beta-carotene – beets, sweet potato and watermelon.

Zinc – red meat, beans and dairy products.

Don’t worry, if you don’t like some of these foods and feel like you’re not getting enough vitamins and minerals in your diet, find your local pharmacy to discuss your supplement opportunities.

5 things your immunity will love.

Oats are packed with fibre and have more antioxidant capabilities than echinacea.

Garlic is rich in allicin, which helps your immune system. Shellfish, such as oysters, contain proteins that help rid the body of flu viruses.

Yogurt is full of probiotics, the healthy bacteria that keeps your gut in check.

Chicken soup is a tried and tested remedy. Mum was right all along.

Tea is high in antioxidants and high in yum.

Ginger is another great source of antioxidants. Add a bit to your next juice for a zingy and healthy plus.

There’s nothing uncool about staying hydrated.

Dehydration doesn’t do you any favours. In fact, it can make cold and flu symptoms even worse. So make sure you’re drinking plenty of water throughout the day. Think about incorporating warm water with a slice of lemon or drinking more herbal tea (green tea especially) if cold water during the cooler months isn’t your thing.

The flu shot is your friend.

Another thing you can do to help your immune system this winter is get an annual flu shot. They’re easy and inexpensive to get. For more information about the flu shot, check out some of these frequently asked questions, or have a chat to your local GP.