The best food for a cold

"A varied, balanced diet rich in fruit, vegetables and wholegrains is especially important during winter, when colds and flu are more common," says M&S Senior Nutritionist Louisa Brunt. The foods below are packed with essential vitamins, minerals and fibre to help support a healthy immune system:

• Broths and soups

• Citrus fruits

• Dark leafy greens

• Nuts and seeds

• Beans and pulses

• Ginger and turmeric

• Yogurt and fermented foods

"Vitamin C is essential for a healthy immune system and can help the body fight off colds," says Louisa. "There are numerous micronutrients that can support the maintenance of a normal immune system, including iron, copper, folate and vitamin C, all of which you can get through eating a varied, balanced diet. Vitamin C is found abundantly in fruits and vegetables such as citrus, kiwi, peppers, and broccoli, and plays a key role in supporting immune function and protecting cells from damage".

Kiwi contains on average 92mg of vitamin C per 100g, along with 3g of fibre. Try topping your favourite yogurt with sliced kiwi, dunking sliced pepper into houmous or swapping your biscuit snack for a zesty orange to help boost your vitamin C intake.

Spinach and kale don't just taste good – they’re packed with essential vitamins and minerals that support your immune system. "Rich in vitamins A, C, and E, leafy greens act as powerful antioxidants, helping to neutralise free radicals and protect your cells from damage," says Louisa.

Adding green leafy vegetables to your meals is an easy way to give your body the nutrients it needs to fight colds and support overall health. Try tossing a few handfuls of chopped spinach into your family’s favourite spaghetti bolognese or curry, or try our chicken and kale Caesar salad recipe.

When you’ve got a cold, using traditional herbs like ginger and turmeric can help. They’re known for their warming properties. Both ginger and turmeric have been used for centuries to ease sore throats and help with congestion. Try sipping a warm tea infused with fresh ginger or a pinch of turmeric, and add them to everyday meals – from soups and curries to noodle dishes – for an extra hit of sunshine flavour in the depths of winter.