1) Prioritise Zinc: Zinc plays a vital role in supporting immune health and the healthy development and function of the immune cells, enabling your body to become more resilient to winter bugs. Regularly consuming zinc rich foods can help to support your zinc status. Foods containing zinc include: nuts and seeds, beans, seafood such as prawns and oysters and beef.

2) Daily dose of Vitamin D: Our main source of Vitamin D comes from sunlight and dietary sources are really limited. However, in the UK during the winter months getting the recommended 10ug of Vitamin D per day is incredibly challenging. Vitamin D plays a vital role in supporting immune health alongside brain function and bone health too. As a result, the UK recommendations are to supplement with 10ug of Vitamin D per day.

3) Eat enough protein: Amino acids are the building blocks of protein, protein is essential for supporting the immune cells and repairing the body throughout illness. Where possible try focus on good quality protein sources from wholefoods. These foods include: meat, fish, eggs, nuts, seeds, dairy, beans, pulses and tofu based products too. Aiming to base your meals and snacks around a source of protein is essential for consuming enough throughout the day.

4) Omega-3: During cold and flu season we’re much more prone to inflammation triggered by circulating germs. However, omega-3 is a key nutrient in supporting anti-inflammatory pathways and aiding recovery. It’s recommended to consume two portions of oily fish per week. Oily fish includes: salmon, mackerel, sardines, anchovies and herring. However, if you’re plant-based or don’t eat fish, try focusing on one portion of a plant source of omega-3 per day. Plant sources include: walnuts, seaweed and flaxseeds. Simply adding one to two tablespoons of flaxseed to your porridge, yoghurt or smoothie in the morning is an excellent way to pack in your omega-3.

5) Diet & Multi-vits: Prioritising a healthy balanced diet is key for supporting immune health, aim to fill your plate with colour fruits and vegetables to pack in your antioxidants. Throughout the winter months it can also be helpful to add a well-formulated supplement like Sambucol into your daily routine. Sambucol’s Black Elderberry Extra Defence liquid is a brilliant way to support your immune health, it’s backed by science, packed with black elderberries, zinc, vitamin C and B6 to support immune health and to reduce the reduction of tiredness and fatigue. If you start feeling sniffly, try the new Extra Defence Menthol Gummies. Their 5-way action combines key immune-supporting nutrients with a soothing, clearing menthol effect to help you through the depths of winter.