Turmeric can be added to soups, stews and even smoothies (Image: Getty)
Keeping a robust immune system is vital for overall health, particularly during the winter months when colds and flu are more common. NHS data reveals that at the beginning of the month, there was an average of 5,408 patients in hospital with flu daily.
Adding certain superfoods to your diet can enhance your immunity. These nutrient-packed foods are rich in vitamins, minerals, antioxidants, and bioactive compounds that aid both immune function and digestion.
But do our favourite cold remedies actually work, or are they just popular myths? To find out, Wren Kitchens‘ experts conducted a survey to see what Brits rely on during the cold season.
Doctors Deborah Lee and Sham Singh then examined the results to shed light on the truth behind these so-called “superfoods”. While many Brits could identify some of the top immune-boosting foods, others caused confusion about their actual benefits, reports Surrey Live.
They came up with a list of five immune-boosting foods that do the job including spices turmeric and ginger which are both packed with benefits. They then draw up a list of five foods people think work but might miss the mark.
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5 immune-boosting foods
Turmeric
“Turmeric’s popularity is well-deserved,” says Dr. Sham. “It contains curcumin, a powerful compound with anti-inflammatory and antioxidant properties that help minimise inflammation, which could otherwise weaken immune responses.”
Turmeric costs as little as 69p for a jar at Aldi. Incorporate it into your meals by adding it to soups, stews, or stir-fries for a warm, earthy flavour, or blend it into smoothies and golden milk for a health boost.
Citrus fruits
“Citrus fruits are rightly recognised for their high vitamin C content, which plays a critical role in boosting white blood cell production to fight infections,” Dr Sham explains. Add citrus fruits to your diet by including fresh slices in salads, smoothies, or water for a refreshing burst of flavour and vitamin C.
You can also use their juice or zest to enhance dressings, marinades, and baked goods.
Ginger
Dr Sham says: “Ginger is widely known for its ability to combat oxidative stress and inflammation. It’s particularly effective in alleviating respiratory infections and cold symptoms.”
Fresh ginger is currently on offer for 59p at Aldi, down from its usual price of 89p, – or you can buy a jar of the dried version also for 59p. Include it in your diet by grating it into teas, smoothies, or stir-fries for a spicy, warming kick.
Berries
“Berries are rich in flavonoids, which support a healthy gut microbiome—an essential element of strong immune health,” says Dr Sham. Dr Deborah highlights blueberries, saying, “They are especially high in antioxidants, and their polyphenols have antiviral, antibacterial, and immunomodulatory properties.”
Add berries into your diet by using them to top breakfast cereals, yogurt, or smoothies for a sweet, antioxidant-rich boost.
Leafy greens
“Recent studies have shown that eating leafy green veg such as kale stimulates the production of intra-epithelial lymphocytes (IELs) which are a vital part of the gut immune system,” adds Dr Deborah.
Incorporate spinach into your diet by blending it into smoothies or adding it to pasta dishes and omelettes for extra nutrients. Try kale by baking it into crispy chips or tossing it into winter soups and stews.
Garlic has health benefits but might not boost immunity (Image: Getty)
Common immunity myths
However, some of the most commonly perceived immunity-boosting foods might not do the job they are thought to do. Many Brits surveyed thought foods such as garlic and yoghurt were mistakenly believed by Brits to have immunity-boosting properties.
The experts warn while many have some health benefits it might not be the full picture. They said some needed further research while others did different jobs.
Garlic
“While garlic can stimulate certain immune cells like macrophages, lymphocytes, and natural killer (NK) cells, most of the supporting studies have been conducted in animals. There’s a lack of well-conducted human studies, so we can’t definitively claim it boosts immunity,” says Dr. Deborah.
Yoghurt
“Yogurt is somewhat valid as an immune supporter due to its probiotic content, which helps balance gut bacteria, though its role in directly boosting immunity isn’t conclusive,” says Dr. Sham.
Dark chocolate has a minimal effect on the immune system (Image: Getty)
Chicken/Vegetable Soup
“Chicken or vegetable soup are people’s go to when they’re feeling under the weather. This is likely because it provides hydration and symptom relief for colds, rather than directly enhancing immune function,” Dr. Sham explains.
Dark Chocolate
“Although dark chocolate contains polyphenols with antioxidant properties, its effect on immunity is minimal,” shares Dr. Sham.
Chillies
“Chillies are anti-inflammatory due to their capsaicin content, but there’s no direct link or evidence to enhanced immunity,” explains Dr. Sham.
Debra Hutt, kitchen expert at Wren Kitchens, said: “The kitchen isn’t just a place for cooking—it’s a space where simple choices, like adding ginger to a dish or making a warm turmeric tea, can make a big difference in boosting your immune system naturally. With thoughtful preparation and the right ingredients, your kitchen becomes a powerful ally in building lasting health.”
