Don't let the cold spell zap your energy levels. Get ahead of the game and boost your immunity with these natural wonders.



• Vitamin C – One of winter's most powerful virus-fighters, Vitamin C – found in fresh fruit and vegetables – helps the body to fight infection due to its anti-bacterial and immune-boosting effects. At the first signs of a cold, take a vitamin C supplement of 1,000 mg a day until the symptoms go away.



• Zinc – Many of us are deficient in zinc without even being aware of it. This powerful mineral is essential in the production if infection –fighting blood cells. Take a zinc lozenge to beat colds.



• Eat immune-boosting superfoods – foods rich in Vitamin C, A and E, selenium, zinc and magnesium include avocadoes, spinach, shiitake mushrooms, cinnamon and flaxseeds.



• Selenium – This trace mineral is essential to good health. It plays an important role in the body's antioxidant defence system, preventing damage to cells and tissues. Good food sources include brazil nuts, bread, fish, meat and eggs.



• Echinacea – This herbal remedy has antibacterial and antiviral properties which causes the body to produce more infection-fighting white blood cells. It is recommended that if you feel a cold coming on, take a course Echinacea for no longer than two weeks.



• Garlic – Considered a herbal 'wonder drug', garlic has long been heralded for its antiviral properties. Raw garlic is best for boosting immunity, but odourless-garlic capsules are now available for those who don't want to be wreaking of it.



• Probiotics – Beneficial bacteria that help boost immune function are called probiotics. They alter the balance of microflora in the gut by inhibiting the growth of harmful bacteria and favouring those which aid digestion and promote a healthy immune response to infection. Found naturally in yoghurt.