Experts have described us as the over-medication generation, relying on handfuls of supplements to get us through the day. But you shouldn't need to rely on vitamins to feel good unless you've been specifically advised to. So don't pop the pill, plop the pill and get all the goodness you need through your diet.

Vitamin A

Good for: Cell reproduction, hormones, immunity, bones, teeth.
Found in: Peach, liver, hazelnuts, almonds.

Home-made muesli
1. Mix 2 cups rolled oats, 1 cup rice bran, 2tbsp pumpkin seeds, 1tbsp hazelnuts, 1tbsp flaked coconut and 1tbsp almonds, 2tbsp honey and 140ml orange juice.
2. Bake at 150°C for 30 minutes on baking paper.
3. Cool then add 10 chopped dried apricots.

Iron

Good for: Red blood cells, muscle.
Found in: Beef, lima beans, spinach, avocado, grapes.

Sizzling fajitas
1. Fry 1 chopped onion and 1 clove garlic until soft.
2. Add a thinly sliced steak and fry for 2 minutes.
3. Add ½tsp ground cumin, ½tsp paprika, 1 tbsp corn and 1tbsp lima beans.
4. Serve in tortilla wrap with mashed avocado.

Vitamin C

Good for: Preventing cardiovascular disease, cancer.
Found in: Oranges, artichoke, tomato, cucumber.

Firecracker gazpacho
1. Blend 1 clove garlic, 1tsp sugar, 500ml tomato juice, ½ capsicum, ½ cucumber, 1 red chilli and ½ red onion until combined.
2. While blending, pour in thin stream of olive oil.
3. Pour through sieve, season and serve cold with ice cubes.

Thiamine

Good for: Energy, heart, muscles, nervous system.
Found in: Watermelon, peas, avocado, lentils.

Minted pea dip
1. Blend a handful of mint leaves with a handful of cooked peas.
2. Stir in 1cup natural yogurt, a dash of lemon juice and 2tbsp olive oil.
3. Season to taste.

Vitamin E

Good for: Tissue, red blood cells.
Found in: Wheatgerm, banana, brazils, peanuts.

Chunky monkey smoothie
1. Blend 2 bananas with 1 cup milk, 1 cup natural yogurt, 1tbsp almonds and ½tbsp brazils.
2. Serve with dark chocolate chips.

Calcium

Good for: Sleep, nervous system, bones, muscles, blood.
Found in: Chestnuts, cheese, limes, broccoli.

Broccoli and stilton soup
1. Fry ½ onion and 1 clove garlic until soft.
2. Grate 2 large, peeled potatoes and add with 300ml vegetable stock.
3. Simmer for 10 minutes.
4. Add a small knob of butter, ½ chopped broccoli, 80g stilton and a dash of double cream.
5. Simmer for 3 minutes leave to cool then blend.

YOUR SAY: Any great food tips for fighting the flu? Share them below.