From A to Zinc - all the vitamins you need in your diet to stay healthy this autumn and winter

• Eating orange and yellow fruits and veg to get vitamin A  will help fight colds
• Dietitians also suggest eating sunshine vitamin D over the winter months  

Summer will soon be a distant memory and the cold and dark winter days can make it harder to get all the vitamins you need.

But getting enough vitamins is vital as the season changes to remain healthy, boost energy and protect against the inevitable spike in viruses and bugs. 

While most of those following a healthy diet will get all the nutrients their body needs through food, others must be sourced through supplements or sunlight. 

Vitamin A

How much needed per day: 700 µg (micrograms) for men and 600 µg for women

Sources:  Carrots, spinach, eggs, cheese and oily fish

Vitamin A is known for helping your vision, but it is also important for maintaining the body's natural defences. 

And as colds are more common in the colder months, it could help to give your immune system a boost. 

The vitamin also helps to keep the skin and the lining of some parts of the body in good shape, such as the nose, lungs and gut, according to Dr Duane Mellor, a registered dietitian and senior lecturer at Aston University in Birmingham.

He said: 'It can be found in foods in one of two forms, retinol (which is the active form of vitamin A) which is found in liver, eggs, cheese and oily fish or as beta-carotene which is found in spinach, carrots, apricots and sweet potatoes.'

Vitamin A is measured in micrograms (µg), adults aged 19 to 64 need 700µg a day for men and 600µg a day for men. 

B Vitamins 

How much needed per day: 1.5 µg

Sources: Meat, nutritional yeast, eggs, milk

Reduced sun exposure in the colder months can dramatically lower energy levels, leaving people feeling tired and sluggish.

But including enough B vitamins in your diet may help.

The vitamins, of which there are eight varieties, are vital for helping the body release energy from food and transporting oxygen and nutrients around the body. 

Vitamin C

How much needed per day: 40mg

Sources: Oranges, broccoli, peppers and berries.

Vitamin C is hailed for boosting the immune system.

And while glugging down orange juice each morning won't prevent you from catching a cold, some studies suggest it can speed up recovery time from a cold.

The vitamin, which is also known as ascorbic acid, is vital for protecting cells and keeping them healthy.

Vitamin D

How much needed per day: 10μg

Sources: Mushrooms, cheese, eggs, salmon 

Vitamin D regulates the amount of calcium and phosphate in the body. 

These nutrients are vital for keeping bones strong and helping the immune system stay healthy.

Zinc 

How much needed per day: 9.5mg for men and 7mg for women

Sources: Shellfish, wholegrains, meat and cheese

A reduced amount of copper can lead to anaemia and weakened bones. 

Men aged 19 to 64 need 9.5mg of zinc a day and women need 7mg, the NHS says.