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.

Following our suggestions will 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 defenses, 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)

Try to eat once a week:

Fruits: Grapefruit, lemon, limes (try grating unwaxed lemon or lime zest onto salads

Vegetables: Cabbage, cauliflower, celery, chilli peppers, leeks, okra, peas, shiitake mushrooms, sweetcorn, sweet potatoes

Other: Almonds, Brazil nuts, chocolate, green tea, lentils, quinoa (the most nutritious of all

Try to eat at least once a month:

Fruits: Apricots, melon, papaya, pears, pineapples

Vegetables: Aubergines, beetroot, pumpkin or squash

Other: Chicken livers, chickpeas

Eat seasonally:

• Raisins - A great snack. Choose organic to avoid preservatives
• Sweet potato - Try them baked
• Dried apricots - Great for lunchboxes and very filling
• Oranges and satsumas - Tuck into lunchboxes or cut into segments
• Sesame seeds - Sprinkle into stir-fries, salad