Here is the lowdown on five foods and nutrients to support your health this winter.

A varied, balanced diet supports normal immune function, but no food can guarantee that you will avoid a cold.

Red runny noses, pockets stuffed with tissues and that persistent tickly cough. As the days are getting shorter and colder, and the winter months draw in, we all become a bit more susceptible to colds and flu.

Here are a few foods and nutrients to include in a balanced diet.

Vegetables

When your parents told you to eat your greens, they were absolutely correct. Vegetables, particularly dark leafy greens like spinach and kale, are high in nutrients that support normal health.

Try to get a portion of veg into every meal. A handful of spinach works a treat in smoothies, and doesn’t compromise on taste when mixed with fruit.

A warm kale salad at lunch is great midday fuel through the winter and a good way to get in those leafy greens. Add more veg: roasted beetroot is my favourite and a fab source of antioxidants too. Top with a source of protein and a few crushed pecans for an easy, tasty lunch that will help keep you fighting fit this winter.

Vitamin C

Vitamin C supports normal immune function. Foods such as grapefruits and oranges can help you meet your needs, but vitamin C is not a cure for the common cold.

Starting your day with warm water and lemon can be a pleasant way to drink more fluid. A teaspoon of honey may help soothe a sore throat, but do not give honey to babies under one year old. Add a slice of fresh ginger if you enjoy its warming flavour.

Oats

A warming bowl of porridge is a welcome start to the day. A hearty breakfast like oats sets you up for the day, providing slow release of energy.

Oats also contain beta-glucan, a type of soluble fibre that can help lower cholesterol as part of a balanced diet.

Zinc

Adequate zinc levels are vital for the body to effectively produce white blood cells, which are crucial in fighting infection. Red meats are full of zinc, but it can also be found in plentiful supply in seeds such as pumpkin, sunflower and sesame as well as beans and oats.

So start your day with a bowl of porridge or sprinkle a few extra seeds onto your salad or soup at lunch to ensure you get enough zinc to support normal immune function this winter.

Garlic

Though garlic has a reputation for causing bad breath, it can add plenty of flavour to meals. There is little evidence that garlic supplements prevent colds or speed up recovery. See further guidance.

It also tastes delicious and apparently helps ward off vampires, so we’d recommend you incorporate garlic into your diet – but you don’t have to go as far as wearing it around your neck.

Lemon and garlic make a great marinade when mixed with a little olive oil, salt and pepper – and you get the added benefit of the vitamin C in the lemon.

For a broader overview of a balanced diet, see the UK Government’s Eatwell Guide.