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Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy.

There are some essential vitamins that your body needs such as vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12).

Vitamins A, D, E, and K are fat soluble and are stored in the body’s fatty tissues. The other vitamins are water soluble and are removed from the body in your urine so these need to be replenished regularly.

However Vitamin B-12 is an exception; it’s water soluble, but is stored by the body in the liver.

The best way to get enough of these vitamins is to eat a balanced diet from a variety of foods, although some people may need to take extra supplements.

Vitamin A – This fat-soluble vitamin plays a role in eyesight as well as keeping our skin and lining of body parts, such as the nose, healthy.

You can get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol.

The main food sources of beta-carotene are yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers. It can also be found in meat, especially liver.

Vitamin D – essential for keeping bones, teeth and muscles healthy. The body creates vitamin D from direct sunlight on the skin when outdoors.

During the autumn and winter months those living in the northern hemisphere are not able to gain vitamin D from sunlight. This is because due to the positioning of the sun throughout October to March, the sun’s rays are not strong enough. Good dietary sources of vitamin D include oily fish – such as salmon, sardines, herring and mackerel, egg yolks and fortified foods – such as some breads and breakfast cereals.

Vitamin C – This water-soluble vitamin plays an important role in immune system function. Essential for cell growth, development and repair as well as the formation of collagen.

Vitamin C is found mainly in fruit and vegetables, some foods such as cereals can also be fortified with vitamin C.

Vitamin B12 – This is one of the most important essential vitamins. It is involved in many vital processes in the body, including the conversion of food to be used as energy.

It plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA.

Vitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products as well as some fortified breakfast cereals.

Vitamin E - an antioxidant that helps protect our cells from free radicals. Vitamin E helps maintain healthy skin and eyes, and supports our immune system.

You can get vitamin E from plant oils – such as rapeseed, sunflower, soya, corn and olive oils as well as from nuts and seeds.

Vitamin K - needed for blood clotting and healthy bones. You can get vitamin K from leafy greens such as spinach, kale and lettuce as well as from broccoli, soybeans, blueberries, meat, cheese and eggs.

Even today, it’s possible to lack some of the essential nutrients your body needs to function optimally.

Some of the most common vitamin deficiencies include vitamin D, B6 and B12, and folic acid. Other common nutritional deficiencies include iron, iodine, magnesium, and calcium.

If you suspect you have a nutrient deficiency, talk to your doctor. They may arrange a test to identify whether you have a vitamin and mineral deficiency.

There are many factors that can impact our immune systems. Stress levels, lifestyle, sleep and nutrition have all been linked to our overall wellbeing as well as our immune function.

So what can we do to help support our immune system?

Food - Eating healthy, antioxidant-rich foods such as fruits and vegetables and whole grains is such an important part of maintaining good health. Eating a wide range of fruit and veg can go a long way to ensuring you get all the nutrients your body needs.

A Healthy Gut – The immune system and digestive system are closely interconnected.  A significant part of our immune system is in the beneficial bacteria of the gut, also known as the microbiome.

The intestinal microbiota play an important role, both by direct interaction with pathogens and by influencing the immune system. Having a balance of good gut bacteria is fundamental for keeping us healthy.

The indigestible plant fibres found in many fruits and vegetables as well as whole grains, can help support beneficial gut microorganisms. Supporting your microbiome with probiotics or eating fermented food such as kombucha, kefir or sauerkraut is a good way to support gut health on a day to day basis.

Exercise - Getting active and physically fit can help you to maintain a healthy weight and many people find exercise good for reducing stress. The general consensus is that regular moderate exercise is beneficial, just don’t overdo it.

Supplements - Vitamin D, Vitamin C and Zinc are three that can help contribute to the normal function of the immune system.

When it comes to Zinc and Vitamin C, our body doesn’t store excess amounts so we can become deficient if we aren’t getting enough from our diet or through supplementation.

Our main source of vitamin D is from sunlight, which is in short supply during the winter months. There are also a small number of foods which can provide vitamin D, including oily fish, red meat and eggs. So it can be difficult for vegans and vegetarians to get enough from their diets.

Vitamin D has a number of important roles within the body. From maintaining healthy bones and teeth, to ensuring everyday muscle function. Vitamin D contributes to immune system function and deficiency has been associated with an increased susceptibility to infection.

Lifestyle - In addition to good nutrition, lifestyle changes can help make a difference too. Smoking can have a negative effect on the immune system so if you smoke, it's never too late to quit.

Other lifestyle changes like getting enough sleep, regular exercise and taking steps to reduce stress are all simple things that can make a huge difference to our overall wellbeing.