With winter comes the onslaught of colds, flu and a general feeling of being under the weather. It doesn't have to be quite so bleak though – you can give your body a fighting chance this year by making sure it gets all the right vitamins and minerals.

Boost your immune system, get energised and stay on top form with these essentials…

Vitamin D

What it does: This "wonder vitamin" has been proven to lower cancer rates, help with the healing of fractured bones and improve heart disease. It's a vitamin we need all year round, but one that we often start to lack in as the colder weather draws in.

Where to get it: Supplements are available, but going outside and exposing yourself to sunlight is by far the most effective way to boost your body's supply of Vitamin D. During winter, it's easy to go from the car or bus to the office without spending much time outdoors, but try to fit a stroll in during daylight hours. Even if it's not warm out, the sun is still shining!

Vitamin C

What it does: Although it's widely believed that Vitamin C prevents cold and flu, that's not quite true – but it does greatly help to reduce symptoms and shorten the lengths of those illnesses. An amazing immune booster.

Where to get it: Citrus fruits, kiwis, strawberries and cranberries are all great sources of Vitamin C, as are green vegetables like cabbage and broccoli. Potatoes are another key source, so fill up on mash and roasties at the Christmas dinner table. If you're taking supplements, around 40 mg a day is enough.

Vitamin A

What it does: Vitamin A is a great immune system strengthener, and it's also needed to maintain good eyesight.

Where to get it: Milk, egg yolks, fatty fish like tuna, carrots, tomatoes, green leafy veg and apricots are all great sources of this vitamin.

Iron

What it does: Iron helps to form the red blood cells which transport oxygen around our body, keeping us energised and focused. Lack of iron can led to anaemia, leaving you feeling lethargic and weak. A big no-no in the winter time!

Where to get it: Red meat is a great source of this mineral, as are dark green leafy vegetables, sunflower seeds, beans, lentils, tofu and eggs. If you're low in iron, make sure you're getting enough Vitamin C too – it helps with absorption.

Vitamin E

What it does: Vitamin E will be your skin's saviour this winter, protecting it from damage and keeping it supple.

Where to get it: Vegetable oils, green leafy veg and nuts.