Cold and flu season means your body needs all the help it can get to protect cells from free radical damage. And while some antioxidants can be created by your body, luckily many are provided by the most delicious of sources.

1. Berries

Antioxidants known as anthocyanidins can be found in purple, blue and red fruit including winter favourites such as cranberries, blueberries, blackberries and strawberries. Delicious berries such as acai, blackberry, raspberry, and goji berries have a natural spectrum of essential vitamins and micronutrients. I add a variety of antioxidant rich berries to my morning breakfast bowl or sprinkle over yoghurt for a delicious afternoon snack.

2. Olive Leaf Extract

Olive Leaf Extract has been traditionally used to support the immune system and relieve symptoms of coughs, colds and flu, sore throats and upper respiratory tract infections. At work here are antioxidants known as polyphenols which act as free-radical scavengers, helping to quench free-radical activity — the cause of a weaker immune system and inflammation. I add Fresh-Picked Olive Leaf Extract to my morning smoothie or afternoon peppermint tea for an immune boost, especially in winter when I’m more susceptible to cold and flu.

3. Green Tea

Catechins and flavonols are the antioxidants found in dark chocolate, tea, apples, onions and broccoli but green tea is unique in that its leaves contain large amounts of important nutrients and minerals — one reason it has such powerful antioxidant properties. Loaded with polyphenols, protecting cells and molecules from damage, green tea has been suggested to have anti-aging benefits! Feeling a winter slump? Enjoy a glass of warm green tea for a delicious pick me up.

4. Spinach

Providing antioxidant power for centuries, spinach’s dark green leaves contain many valuable nutrients. Rich in vitamins and minerals, spinach is an excellent source of vitamin K, vitamin A, folate, manganese, magnesium, fibre, potassium, vitamin C and vitamin B6; while eating spinach with foods high in vitamin C can also increase absorption. Winter is the perfect time to add more spinach to your diet – add it to a nourishing green vegetable soup or warming dahl.

5. Red Wine

While red wine itself contains many ingredients, it is a source of resveratrol — an antioxidant found in the skin of grapes and credited with a large number of health benefits including preventing heart disease, protecting against artery damage and a reduced risk of inflammation and blood clotting. Containing more resveratrol than white wine, as the grape skins remain on longer, it’s important to remember that red wine should be drunk in moderation to achieve health benefits.