Three ingredients for autumn foods that could protect family from flu

Colder temperatures are starting to creep in and, with youngsters returning to classrooms, numerous households are already fearing the season of constant coughs as seasonal bugs sweep through the house. Offering her expertise, nutritionist Lara Giusti from Veloforte has identified several prime autumn ingredients to strengthen your family's defences before the flu period takes hold.

She explained: "Look to consume seasonal foods rich in vitamin C, D and zinc, they are key for boosting your immune system naturally. Natural vitamin C is present in abundance in berries, citrus fruits and green leafy vegetables, whilst potent sources of natural vitamin D include oily fish such as salmon, sardines and mackerel, as well as egg yolks."

For those shunning meat and animal products, fungi can serve as an excellent alternative: "Mushrooms that are grown in the light during the fruiting stage, like oyster or shiitake mushrooms, are a great source of natural vitamin D."

Bootsnutritionist Vicky Pennington also recommended some easy autumnal recipes that packy a heavy dose of vitamin D:

• Hearty salmon fish pie
• Sardines on toast
• Fluffy omelette with golden yolks

For vitamin C meals, Vicky proposed simply incorporating one additional component to dishes you're already preparing: "Kale can be stirred into soups, spinach tossed into stews, or a squeeze of lemon over dinner can deliver a vital vitamin C hit."

Vicky's top tip for a zinc boost is to "Swap crisps for cashews, scatter pumpkin seeds over porridge, or stir chickpeas into curries to give your immune system the back-up it needs."

During the bleak winter months, getting enough vitamin D can be a struggle for both adults and children. According to Boots, over a third of UK adults are at risk of deficiency.

This vital vitamin plays a crucial role in immune system function, helping to ward off illnesses.

As such, food and supplement choices become even more critical during the winter. Opting for nutrient-rich foods and recipes can significantly enhance your vitamin levels.

However, natural vitamin supplements can also provide an easy way to ensure you're getting your daily dose.

Nonetheless, experts are encouraging people to scrutinise their shopping lists this autumn, transforming their kitchen into a fortress against seasonal ailments, rather than just filling up their medicine cabinets in anticipation of the viruses taking hold.