1.   Keep your vitamin C up

Citrus is at its peak over winter so this should be easy! Did you know that half an orange, or a whole mandarin, provides all of the vitamin C an adult needs in one day?  Other citrus in season right now which will help you boost your vitamin C levels are grapefruit, tangelos, lemons and limes.

It’s much nicer to enjoy some sunny citrus than chew a vitamin C tablet – and it’s also much better for you due to the added fibre and antioxidants that citrus fruit contain.

Other great sources of vitamin C in winter are cabbage and any member of the cruciferous family, such as broccoli, kale and cauliflower, which will also boost our fibre, and vitamin A, E and antioxidant levels.

2.   Make sure you’re getting enough vitamin D 

Vitamin D is essential to support our immune system, and to ensure healthy bones and muscles. It helps prevent osteoporosis and improves our mood. Our bodies make vitamin D when our bare skin is exposed to the UVB rays in direct sunlight.

The Department of Health in Tasmania recommends that between May and August, people with fair and olive skin should spend at least 30 minutes in the sun a day, at midday, and naturally dark-skinned people should spend 1.5 to 3 hours in the sun around midday.

This is because a whopping 60 per cent of all Tasmanians presenting for a blood test at the end of winter to determine Vitamin D levels are deficient in Vitamin D. At other times of the year the deficiency level is 44 per cent!

If sitting outside isn’t possible on a regular basis, you can try increasing your levels by eating fortified margarine, oily fish such as salmon or mackerel, and egg yolks.  

And try this hack we came across when reading about the amazing properties of mushrooms: if you expose mushrooms (with gills facing up) to sunlight for 15 minutes or more, they produce vitamin D!

3.   Drink enough water

Summer’s heat reminds us to drink but in winter, we feel less thirsty and may neglect our water intake. Drinking enough water is important especially if you have been unwell or feeling like you’re starting to get sick. 

Keep your water bottle nearby and drink plenty of herbal teas. You can also help maintain hydration by eating soups – which are especially good for those who are unwell and don’t have a great appetite.

4.   Eat Greek yoghurt

Eating a non-flavoured Greek yoghurt which is full of live cultures will help keep your gut flora healthy and ready to fend off any incoming winter bugs. Add a drizzle of raw honey and some walnuts for a healthy flavour boost.

5.   Cook with garlic and ginger

Garlic’s immune-boosting properties come from its sulphur-containing compounds such as allicin.

Ginger deceases inflammation which may reduce the pain of a sore throat and can also help with nausea. 

Many dishes, particularly Asian dishes, use these two ingredients in abundance. Up the amounts in your daily cooking and if you do succumb to the winter woes, don’t forget about the unofficial cure for the common cold, Greek chicken soup with heaps of garlic.

Or steep a 5cm piece of ginger in hot water with half a lemon, a teaspoon of honey, half a teaspoon of ground turmeric and a teaspoon of honey for a soothing tea. Half a red chili is optional and will unblock a stuffy nose in no time.