Expert's 10 fruit and veggies to stave off winter illness - including sprouts

This article contains affiliate links, we will receive a commission on any sales we generate from it. Learn more DOCTOR EXPLAINS HOW TO PREPARE FOR THE UPCOMING FLU SEASON During the winter

months it may seem inevitable that you will come down with some kind of an illness. Whether the common cold, flu or COVID-19, we are all far more vulnerable to infection at this time of

year. While it may not be possible to prevent all seasonal illnesses, there are ways to lower the risk of catching them. Our vitamin intake is one such way, with vitamin C in particular

hosting a whole array of health benefits. These include supporting the immune system, psychological function, reducing tiredness and fatigue, protecting cells from oxidative stress and

maintaining healthy skin, blood vessels, bones and cartilage. READ MORE FIVE SCIENCE-BACKED SUPPLEMENTS THAT COULD HELP WITH A LONG COLD Certain fruits and veggies are full of vitamin C that

can protect against colds (Image: Getty Images) Samantha Greener, wellness expert at Simply Supplements, spoke with Express.co.uk to explain more. She said: “With the chillier weather and

shorter days here, making sure you have a balanced diet will certainly improve overall health and help you get all those immunity boosting vitamins and minerals. “Oranges are always

connected with vitamin C, but adding seasonal vegetables like brussels sprouts will see you boosting your intake too. “If people struggle to eat enough fruit and vegetables, it is worth

looking at vitamin C supplements as an alternative option.” She shared her top 10 fruits and veggies that are rich in vitamin C to try adding to your diet. Tomatoes are rich in vitamin C

(Image: Getty) ORANGES Oranges are packed with vitamin C. Samantha said: “Try adding this tasty fruit to your breakfast cereal or making a juicy fruit salad. “As well as vitamin C, oranges

are also rich in folate, calcium and magnesium.” TOMATOES “Add tomatoes to salads, to pasta and soups to increase your vitamin C,” she said. They’re also rich in folate and potassium.

BROCCOLI According to Samantha the best way to get vitamin C from broccoli is to eat it raw or steamed, rather than boiling or roasting it. Kiwi fruit is also a good source of vitamin C

(Image: Getty) She added: “It’s the perfect vegetable accompaniment, also consider using in stir-frys, soups and salads.” PEPPERS Technically a fruit, peppers are also good for vitamin E and

K and fibre. STRAWBERRIES “Berries are a great tasty treat to increase vitamin C in your diet,” Samantha said. “Add to breakfast cereal, or simply eat them, once cleaned, straight from the

punnet.” KALE Kale is often labelled as a superfood. Samantha said: “It’s packed with vitamin C and E which both support a healthy immune system.” BRUSSELS SPROUTS She commented: “This love

it or hate is veg is a great source of both vitamin C and K. “Try roasting them for something different, add to a stir fry or try raw in a salad.” POTATOES Perhaps more surprisingly,

potatoes are a good source of vitamin C, B6, potassium and fibre, Samantha said. BLACKCURRANTS She said: “These tiny, unassuming berries are full of vitamin C. Add to cereals, in a fruit

salad or in yoghurt for a tasty snack.” KIWI FRUIT As well as being rich in vitamin C, kiwi fruit is also a good source of vitamin K and fibre. “A great addition to Greek or natural yoghurt

or add to a smoothie,” she added.