How to win the cold war

Boosting your immunity isn't just about taking extra vitamin C. It certainly pays to eat lots of fruit and veg that are packed with it, but there are many more foods you can eat to keep yourself fit over the winter months.

Our eating plan has been designed to ensure that you eat all the nutrients you need to get your immune system in tip-top shape. We've included immune-boosters from the most important nutrient groups - from those we've all heard of, such as vitamins and minerals, to ones you might not know much about, such as phenols (found in grapes).

Many of these substances are contained in the plants' own natural defences, so when you eat those fruits, vegetables and herbs, those same compounds strengthen your immunity.

Try to eat every day

Fruits: Apples, grapes, oranges, tomatoes and seasonal berries, such as blackberries, blueberries and strawberries
Vegetables: Garlic, lettuce (vary types, to take advantage of the widest variety of different nutrients, and so you don't get bored), red or green peppers, spinach and watercress
Other: Olive oil and wholegrains, such as wholemeal bread

Try to eat 2-3 times a week

Fruits: Avocados, bananas, blueberries, kiwi fruits
Vegetables: Alfalfa or bean sprouts, broccoli, carrots, kale, onions, parsley, potatoes
Other: Chicken (skinless reduces the fat content), eggs, fish, flaxseed oil, linseeds, milk (one study shows that organic milk has higher levels of vitamin E, omega-3 essential fatty acids and anti-oxidants than conventional), oats, raisins, red wine, rice, soya, tea, yogurt (products containing beneficial bacteria will help to keep your gut healthy)