Maintaining a strong immune system is essential for overall health, particularly during winter when colds and flu are widespread. According to the NHS, an average of 5,408 patients per day were hospitalised with flu last week, highlighting the importance of proactive measures to stay healthy.

Recent research by Wren Kitchens sheds light on the British public’s perceptions of immune-boosting foods, identifying both effective superfoods and persistent myths. To clarify these findings, insights were provided by two medical professionals, Dr Deborah Lee of Fox Pharmacy and Dr Sham Singh from Winnit Clinic.

The superfoods that deliver on immune support

Certain nutrient-rich foods have proven immune-boosting properties. Dr Sham Singh explained: “Including superfoods like turmeric, citrus fruits, ginger, berries, and leafy greens in your diet provides essential vitamins, antioxidants, and anti-inflammatory compounds that enhance immunity.”

• Turmeric. Widely celebrated for its anti-inflammatory properties, turmeric owes its benefits to curcumin. Dr Sham noted, “Curcumin helps minimise inflammation, strengthening the immune system.” Turmeric can be easily incorporated into soups, stews, or beverages like golden milk.
• Citrus fruits. With their high vitamin C content, citrus fruits support the production of infection-fighting white blood cells. Simple additions like fresh orange slices to meals or beverages can deliver this immunity boost.
• Ginger. Known for combating oxidative stress, ginger helps alleviate cold symptoms. Dr Sham recommended adding it to teas or stir-fries for its warming and health-promoting effects.
• Berries. Rich in flavonoids, berries contribute to a healthy gut microbiome. Dr Deborah Lee highlighted blueberries for their antiviral and antibacterial properties, adding that they work well in smoothies and breakfast bowls.
• Leafy greens. Foods like spinach and kale play a crucial role in gut immunity. Dr Lee shared, “Leafy greens stimulate the production of intra-epithelial lymphocytes, a vital part of the immune system.”

Myths surrounding popular immunity boosters

The Wren Kitchens survey also revealed misconceptions about certain foods believed to enhance immunity.

• Garlic. Although 42% of Brits consider garlic an immune booster, Dr Lee clarified that the supporting studies are primarily animal-based, making human evidence inconclusive.
• Yogurt. While yogurt aids gut health with its probiotics, its direct impact on immunity remains uncertain.
• Chicken or vegetable soup. Despite its popularity during illnesses, Dr Sham explained that its primary benefit lies in hydration and symptom relief rather than immune enhancement.
• Dark chocolate. Containing polyphenols with antioxidant properties, dark chocolate offers minimal direct support to the immune system.
• Chillies. Though anti-inflammatory, chillies have no proven role in improving immunity.

Debra Hutt, a kitchen expert at Wren Kitchens, emphasised the transformative potential of everyday food choices. “The kitchen isn’t just for cooking—it’s a space where simple, thoughtful additions like ginger or turmeric can naturally boost immunity. With the right ingredients, your kitchen becomes a powerful ally in maintaining health,” she concluded.

Staying informed about effective superfoods and distinguishing them from myths can help individuals make smarter dietary choices to bolster their health during flu season.