Many of us have a void of vitamins in our diet, making us susceptible to illness and colds, which we would prefer to avoid as Christmas approaches.

Here are a few to help you see the winter through...

Garlic
Garlic has been used as a medicine for centuries, but only recently has its effectiveness been backed up by scientific evidence. Studies have indicated that taking a garlic supplement every day could reduce your risk of contracting a cold by half. And if you can't be bothered to do that, simply eat a raw garlic clove when you feel a cold coming on. Just beware the garlic breath.

Vitamin C
Your immune system can take a battering with all the winter coughs and colds doing the rounds. One of the most basic ways to avoid getting ill yourself is to take vitamin C supplements. The body cannot produce vitamin C on its own, so it's up to you to get it into your system. Drinking orange juice or eating citrus fruits. Kale, chilli, broccoli and peppers are other good sources.

Vitamin B
If you are feeling low on energy - a good vitamin B supplement will revive you in no time. B vitamins help the body to convert food in to energy, providing you with a boost and helping you avoid fatigue.

Selenium
Selenium is one of the most powerful antioxidants, which we need to protect our bodies from pollution and other free radicals, and is thought to protect us from cancer and premature ageing. Selenium often comes with added vitamins A, C and E, which together make it an even stronger antioxidant.

Ginseng
A University of Alberta study found that taking the herbal remedy Ginseng can dramatically reduce the risk of developing a cold. The researchers found that just one in 10 people taking the extract had two or more colds a year, compared to a quarter of others. Ginseng also gives you energy, improves metabolism and allows your body to burn more fat.

Echinacea
The Echinacea plant, native to North America, works by strengthening the immune system and is therefore one of the best supplements at preventing illness, especially colds. A University of Connecticut study found that taking Echinacea cut the risk of catching a cold by half.

Zinc
Zinc is vital to many functions that occur in the body, including the immune system, wound healing, digestion, growth and reproduction. Zinc also works as an antioxidant, protects us against infections and regulates vitamin E levels in the blood. Without enough zinc in our diet or zinc supplements we would be more exposed to hair loss, stomach problems, poor vision, depleted healing system and poor cognitive function.

Essential fatty acids
Fatty acids and fish oils are believed to boost brain power (some schools even hand them out to pupils) and concentration and are also known to keep joints healthy - handy when the weather turns really cold.

Bromelain
Taken from pineapples, bromelain is a substance which protects us from numerous conditions. It thins the blood by breaking down blood clotting proteins, acts as an anti-inflammatory and also prevents indigestion, heartburn and stomach upsets.

Sida cordifolia
Sida cordifolia has been used for over 2,000 years to treat many conditions, such as asthma, colds and flu, headaches and aching joints. It also acts an a stimulant and appetite suppressant, great if you are trying to lose weight or get fit.

Chondroitin
Chondroitin, together with glucosamine (the two regularly come packaged together) are the building blocks of ligaments, cartilage and joints. These supplements are therefore great at keeping the joints well-oiled and pain free, and are commonly used to treat osteoarthritis.