PUT A SPRING BACK INTO YOUR STEP

MAINTAINING A healthy diet and exercising regularly helps to ward off sniffles and sneezes. Seasonal fruit, such as mandarins, oranges and lemons, are good sources of vitamins and minerals to help the immune system do its job well.

Here are some quick tips on how seasonal produce can aid in boosting immunity, while adding a burst of colour to meals.

MANDARINS: Two mandarins provide you with 180 per cent of your daily vitamin C requirements.

For a healthy workday lunch, gently toss together mandarin segments, salad greens, chopped spring onion, sliced capsicum and shredded chicken. Finish with a homemade dressing. Salsa is another great way to add a sweet, tangy flavour burst to meals. Peel and dice mandarin segments and mix with finely chopped red onion, a squeeze of fresh lemon juice, olive oil and chopped coriander. For extra heat, add chilli. Mix gently and serve with grilled chicken breast or with tacos. LEMONS: A good source of vitamin C, this tangy fruit has many uses in the kitchen. From baking to perking up salads and marinades, the zesty taste of lemon quickly brightens up dishes.

For a fresh slaw, toss finely sliced fennel and chopped walnuts. As a dressing, squeeze over fresh lemon juice, red wine vinegar and olive oil.

ORANGES: Juicy, thirst-quenching oranges are a favourite in many households. They have many health benefits including being a good source of vitamin C. The juice, zest and fruit can be used in sweet and savoury dishes.

For a Moroccan-inspired lunch, combine cooked couscous with cooked shredded chicken, fresh mint, chopped pistachios, and one peeled, chopped orange. Or gently combine peeled and thinly sliced oranges to sliced red onion, feta cheese and olives for a colourful salad. Sprinkle over finely chopped fresh mint or coriander and finish with a homemade vinaigrette. If you fancy a sweet, zesty beverage, mix freshly squeezed orange juice with your favourite herbal tea.

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