Flu season will soon be in full swing and we'll be surrounded by coughs and sneezes. Our shops are full of products claiming to boost immunity, from special immune-boosting vitamin and herbal supplements, to antioxidant beverages. What you need to know is that there is no specific food, nutrient or supplement that will magically protect us from catching flu.

One thing is certain: we need a healthy diet with lots of nutrient-rich foods for our immune systems to function optimally, so good nutrition can help reduce infection risk and get us on the road to recovery faster. An unhealthy, nutrient-poor diet increases our susceptibility to catching colds and flu.

We should also remember that even a strong immune system unfortunately cannot fight off every flu and cold germ that comes across its path.

So to keep your immune system fighting fit, eat a variety of nutritious foods. Select foods from all the food groups to up your chances of getting the nutrients your body needs – this will also help you get protein, calcium and fibre in your diet. Eating more vegetables and fruits is a foolproof way of upping your nutrient, fibre and antioxidant intake – whether they're canned, frozen or fresh.

Follow food safety rules and you'll significantly lower your risk of illness. How you eat is as important as what you eat, especially during the flu season. Wash your hands before and after food preparation and rinse all vegetables and fruits before eating them.

So stay healthy and lower your flu risk by eating plenty of whole grains, fruits, vegetables, lean meat and low-fat and fat-free dairy, focusing on whole, minimally processed foods.