Winter has officially arrived. With the cool air setting in, we instinctively bring out the warm winter woollies, blankets and turn on the heater. We consider the need for getting flu shots and cross our fingers that our medical bills don’t escalate with extra trips to the doctor fighting sniffles, colds and the flu.

Dietitian and Manager of LifeShape Clinic, Nicola Moore explains, “Not only is it important to keep ourselves warm, but it is essential to be proactive and equip our bodies with the right fuel that helps us fight off any bugs lurking. The fact is, we are more likely to get a cold or flu in winter with a weakened immune system. This can indirectly cause weight gain as we have less energy to exercise and prepare healthy meals”.

But how can we keep our immune system in tiptop shape this winter? Is there just one magic element? Sorry too easy! Although many foods may contain components that help boost the immune system, for now there seems to be no definite scientific proof that just ‘one’ magic ingredient exists. That is not to say there aren't some great foods around that may add up to make all difference we need.

We have taken a closer look at some of the foods scientists are still exploring. Here are our six food fighting tips. But don’t stop there…read on for tip seven that tops the lot!

1) Go for Garlic

Garlic contains many compounds, in particular, Allicin which is widely known to have antibacterial and antiviral properties. If garlic is not your thing then ingredients like ginger and spices such as turmeric, cayenne pepper and chilli might hit the spot. Research reveals they contain components such as antioxidants, which may benefit our immune system.

2) C for Citrus

Hot water with lemon and honey is an old but ever popular remedy.  But really any citrus fruits like lemon, oranges, mandarins and grapefruit are jam-packed with nutrition (and thankfully in season in winter too). Citrus fruits contain vitamin C, which may aid in fighting infections by boosting the function of the immune system. For other high sources of vitamin C beyond citrus, try capsicum, broccoli and kiwifruit.

3) Power punch of zinc

Zinc is a dynamo trace element essential for the development of the immune system. Get your zinc intake from lean red meat, fish and poultry as well as wholegrain cereals, legumes, reduced-fat dairy foods and nuts.

4) Love leafy greens

Recent homegrown research in Melbourne has shown a link between eating leafy greens in your diet and protecting the body from infection. Dark green leafy vegetables are good sources of many vitamins, minerals and fibre. So just another fabulous reason to eat your green leafy veggies!

5) Yes for yoghurt

The gut makes up a large proportion of the immune system. Yoghurt and other probiotic foods can be a good source of healthy bacteria, something that our gut needs to stay functioning. In addition, legumes (fibre packed) can aid a healthy gut and prevent illness, ultimately a big tick for the immune system.

6) Drink up

Consume plenty of water during the winter months to stay hydrated. In addition to water, tea with its natural source of antioxidants has long been considered to aid the immune system. Hydrate too with good old Chicken Soup - it is warm, tasty and full of nutrients!

OK now for the big one. Research is ongoing to investigate if just one ingredient can protect us from nasty bugs. However the one thing that is recommended and proven without a doubt is…

7) A well balanced diet

Quite simply, the best way to boost your immunity during the cooler months is to ensure you eat a healthy, well balanced diet of fresh vegetables and fruit, lean protein, wholegrains and healthy fats. Think a variety of fruits and vegetables, rainbow of food colours, minimal processed foods with as many whole foods as you can. Simple.

So while we await for more solid research, there is certainly no harm in starting to include immune fighting foods in your diet and who wouldn’t want to? They are all yummy options and give rise to great recipe ideas to try over winter. But remember the same old message rings true, adopt a good balanced healthy diet and exercise program to support your immune system now and enjoy the winter months in good health.