1) Ensure adequate Vitamin C intake: Vitamin C plays a well-known role in immune defence. It supports the production of white blood cells and acts as an antioxidant to protect cells from damage. Consuming five portions of fruits and vegetables per day can help to support your vitamin C requirements. As Vitamin C is water soluble it can’t be stored in the body and therefore it’s really important you’re focussing on getting your Vitamin C in every day. Sambucol Black Elderberry Immuno Forte liquid is an excellent source of Vitamin C to help support the normal function of the immune system.

2) Prioritise sleep: Sleep is essential for repairing and restoring the body. Ensuring you’re aiming for 7-8 hours of sleep per night can help to support a healthy immune function. Poor sleep can often lead to an impaired immune system and an increased risk of illness. Parents and shift-workers are two groups who struggle to control their sleep. However, simple tips such as avoiding scrolling in the evenings and having a wind down routine can help with supporting sleep health.

3) Focus on consuming fermented foods: Fermented foods are an excellent way to provide the gut with beneficial bacteria. Since 70-80% of immune cells reside in the gut, it’s imperative that the gut microbiome is healthy to keep the immune cells functioning optimally. Eating fermented foods such as kefir, kimchi, sauerkraut and yoghurt can help to optimise immune health. Try to add one portion of fermented foods into your daily diet.

4) Enjoy winter root vegetables: Root vegetables such as carrots, sweet potatoes and squash are rich in Vitamin A. Vitamin A is a vital nutrient which helps to support the immune system and plays a vital role in protecting the cells in the respiratory tract. Try snacking on hummus and carrots, switching your roast potatoes for sweet potatoes and using butternut squash as an alternative to mashed potatoes or using a combination of Vitamin A rich root vegetables to make a delicious, nourishing and immune-friendly winter soup.

5) Increase your consumption of antioxidants: Antioxidants are important for helping to keep you well over the winter months. Black Elderberries are rich in antioxidants, particularly anthocyanins, that are responsible for the dark colour. Sambucol, is an elderberry-based supplement, which also combines key nutrients such as vitamin C and zinc which helps protect cells and support immune function. Sambucol is backed by published scientific studies and is often used during cold and flu season to help maintain immune health. It comes in liquids, gummies, capsules, and kids’ formulas, making it easy to incorporate into your daily routine.