- The start of the year sees many experiencing cold and flu like symptoms, according to the NHS, there was an average of 5,408 patients a day in hospital with flu last week.
- A new survey from Wren Kitchens reveals that 42% of Brits believe garlic has immune boosting properties which can help combat the common cold – two doctors disagree.
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 last week1.
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 survey2 to discover what cold season favourites Brits rely on, with insights from two doctors, Dr Deborah Lee3 and Dr Sham Singh4 to help clarify the truth behind these so-called ‘superfoods.’
Top 5 immune-boosting foods correctly identified by Brits
Turmeric
47% of Brits believe turmeric is an immune-boosting superfood. “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.”
Add turmeric 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
47% of Brits believe citrus fruits are immune-boosting superfoods. “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.
Ginger
48% of Brits believe ginger is an immune-boosting superfood. “Ginger is widely known for its ability to combat oxidative stress and inflammation. It’s particularly effective in alleviating respiratory infections and cold symptoms,” notes Dr Sham.
Add ginger to your diet by grating it into teas, smoothies, or stir-fries for a spicy, warming kick.
Berries
36% of Brits believe berries are immune-boosting superfoods. “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
36% of Brits believe leafy greens are immune-boosting superfoods. “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
The survey also highlighted several foods that offer health benefits but are mistakenly believed by Brits to have immunity-boosting properties.
Garlic
42% of Brits believe garlic is an immune-boosting superfood. “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.
Yogurt
24% of Brits believe yogurt is an immune-boosting superfood. “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
18% of Brits believe chicken/vegetable soup is an immune-boosting superfood. “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
17% of Brits believe dark chocolate is an immune-boosting superfood. “Although dark chocolate contains polyphenols with antioxidant properties, its effect on immunity is minimal,” shares Dr. Sham.
Chillies
11% of Brits believe chillies are immune-boosting superfoods. “Chillies are anti-inflammatory due to their capsaicin content, but there’s no direct link or evidence to enhanced immunity,” explains Dr. Sham.
“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”, concludes Debra Hutt, kitchen expert at Wren Kitchens.
