We’ve all struggled to keep our training on track at certain times, often it’s as the temperatures drop and colds become more commonplace. Instead of making the medicine cabinet your first port of call, why not ward off winter bugs with a smart diet? These immune boosting foods will give you a fighting chance of staying fit and healthy through the cold winter months.

1. Blackcurrants

It’s well known that vitamin C is what you need to stave off a cold. But what you may not know is that blackcurrants contain almost four times the amount of vitamin C than oranges on a weight for weight basis and more disease fighting goodness than any other fruit. British blackcurrants are renowned and bred for their deep purple colour, which indicates a high level of anthocyanins - important disease fighting antioxidants.

As well as protecting against colds and flu, these antioxidants can also help guard against a raft of ailments including joint inflammation and eyestrain. Eat them fresh or frozen or why not enjoy them in a hot drink? We love Pixley Berries cordials (£3.19, 500ml www.pixleyberries.co.uk ^[1]), free of any nasties and high in fruit content, they come in three great blackcurrant based flavours.

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2. Go orange

Make sure your shopping basket is brimming with orange coloured foods, as these tend to be packed with beta carotene, which your body rapidly converts into vitamin A. This is really important for healthy skin which is your body’s first line of defence against disease. So opt for carrots, squash, sweet potato and oranges – all are in season during either the autumn or winter. Remember, the brighter orange the vegetable is, the more beta-carotene it will have.

3. Mushrooms

Mushrooms are exceptional immune boosters that have been proven to strengthen white blood cells (the cells that fight disease and infection within the body), lower cholesterol and regulate blood sugar levels. In Asia they are used alongside chemotherapy to help treat cancers. Opt for shitake mushrooms that are packed with zinc, a valuable mineral that increases the production of white blood cells.

4. Oregano

According to research by the U.S. Department of Agriculture, herbs have a higher antioxidant activity than fruits, vegetables and some spices. And topping that list comes oregano - on a per gram fresh weight basis it has 42 times more antioxidants than apples, 30 times more than potatoes, 12 times more than oranges and four times more than blueberries. Herbs have emerged as a quick and easy way to get a concentrated source of antioxidants.

5. Beetroot

Beetroot is one of the original super foods. Packed full of nutrients, it has long been used to treat a variety of ailments; in the 16th century, it was given as a ‘blood builder’ to people who were pale and run down. At the time, doctors and patients may not have known why it was so efficacious, but health experts now know that its high iron content can help to treat anaemia and fatigue. Not only this but it is high in powerful antioxidant properties and helps to reduce blood pressure. A study by the University of Exeter found that drinking beetroot juice boosts stamina and could help people exercise for up to 16% longer. Try James White Beetroot Juice (£3.06, 750ml EthicalSuperstore.com ^[5]) to give your winter training a boost.

6. Manuka Honey

Known for its healing qualities, manuka honey is a rare, expensive type of honey that comes from New Zealand. It’s a superfood that provides antioxidants, minerals, vitamins, fights bacteria, builds the immune system and provides energy. It’s even been used in British hospitals to help combat MRSA (the superbug). Taking a teaspoon of manuka honey three times a day is believed to combat sore throats, while studies from the University of Memphis show it to be a natural energy source that is just as effective for sports people as branded energy drinks.

7. Cranberries

Loaded with antioxidants, cranberries are thought to have unique ‘anti stick’ properties which it is now believed may prevent flu viruses from taking hold. Dried, fresh or frozen cranberries are often higher in immune system support than diluted juices, and are an ideal winter fruit. There are a variety of ways to consume cranberries so it’s easy to enjoy the health benefits of this special little winter berry. Why not try Ocean Spray’s Craisins, they are tasty, juicy dried cranberries and make a great alternative to juice (£1.79, 170g www.oceanspray.co.uk ^[6]).

8. Green Tea

Green tea has been used as a medicine in China for 4,000 years, so no wonder it is the drink of choice when it comes to fighting colds and flu. Tea is rich in plant antioxidants known as EGCG. Green tea leaves are steamed, unlike those for black tea, which prevents the EGCG compound from being oxidized and becoming less effective. Sourced from the most distinguished tea gardens in Asia, Emeyu teas blend enlightened Tradition dating back to the Song and Tang dynasties of China with high-end processing and packaging techniques. We love their Eight Butterflies Tea Bags (£3.79, www.emeyu.com ^[7]).

9. Pomegranate

A great seasonal fruit for winter, pomegranates are packed with vitamins including vitamin C and potassium, and similar levels of antioxidants as found in green tea and red wine. Often found in juice form, one of our favourites is POM Wonderful 100% Pomegranate Juice (£2.99, 473ml, www.pomwonderful.co.uk ^[8]).

10. Garlic

Used in India for over 5000 years, garlic is one of the oldest known medicinal plants. A sulphur-bearing compound called allicin is released when cloves are chewed, cut or crushed and it is this, which not only gives garlic its smell, but also enhances the immune system. Garlic also has antiseptic properties and can kill both bacteria and fungi.

Louise Hudson, Sportsister
The Women’s Sports Magazine