Maintaining a strong immune system throughout the year is crucial for overall health, but it’s especially important during the winter months when colds and flu are more prevalent. According to the NHS, there was an average of 5,408 patients a day in hospital with flu at the start of the month.
Incorporating specific superfoods into your diet can help boost your immunity. These nutrient-dense foods are rich in vitamins, minerals, antioxidants, and bioactive compounds that support both immune function and digestion. But are our go-to cold remedies effective, or just popular myths? To find out, the experts at Wren Kitchens conducted a survey to discover what cold season favourites Brits rely on.
Two doctors, Dr Deborah Lee and Dr Sham Singh, then looked at the findings to help clarify the truth behind these so-called “superfoods”. And while many Brits were able to spot some of the top immune-boosting foods there were others that led to confusion over what they actually do.
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.”
5 immune-boosting foods
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. Add it to your diet by grating it into teas, smoothies, or stir-fries for a spicy, warming kick.
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. Add it to your diet by sprinkling it into soups, stews, or stir-fries for a warm, earthy flavour, or blending it into smoothies and golden milk for a healthy 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.
Incorporate citrus fruits into your diet by adding fresh slices to 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.
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.”
Integrate berries into your diet by adding them to 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.
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.
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.