During cold and flu season, it becomes increasingly important to keep your immune system strong. While hand washing and good hygiene is key, what you eat also plays a big role in boosting your body’s defences.

Eating well not only supports your immune system but also improves digestion, helps maintain a healthy weight, and provides the fuel needed for your body to function at its best GP at LloydsPharmacy Online Doctor, Bhavini Shah said there are seven superfoods to incorporate into your diet to strengthen your immune system, supplying essential vitamins, minerals, and antioxidants to help you stay healthy and fend off illnesses during the colder months

Citrus fruits

Recommended daily serving: 80 grams

“Citrus fruits like oranges, grapefruits, lemons, and limes are fantastic for strengthening your immune system, mainly because they are packed with vitamin C. Vitamin C is a powerful nutrient that helps your body produce white blood cells, which are essential for fighting off infections and protecting you from illnesses like colds or the flu..”

Garlic

Recommended daily serving: Although there are no official recommendations, one clove would be plenty

“Garlic contains a compound called allicin, which has antibacterial, antiviral, and antifungal properties. When you crush or chop garlic, allicin is released, helping your body fight infections and reduce inflammation. Studies suggest that regular garlic consumption may help prevent colds and speed up recovery when you’re sick.”

Natural yoghurts

Recommended portion: One serving per day (150 grams)

“Fermented foods like natural yogurt are packed with probiotics, which are beneficial bacteria that support gut health – and since 70% of the immune system is located in the gut, maintaining a healthy balance of gut bacteria is crucial for strong immunity.

“When you eat probiotic-rich foods like yogurt, they help increase the number of good bacteria in your digestive system. Look for natural, unsweetened yogurt with live cultures to get the most immune-boosting benefits.”

Honey

Recommended daily serving: 40 grams

“Honey is a natural immunity booster packed with antioxidant, antibacterial and antimicrobial properties that help the body fight off infections. It contains hydrogen peroxide and other natural compounds that can kill harmful bacteria and soothe sore throats. Its anti-inflammatory effects can help reduce coughs and ease cold symptoms, making it a great natural remedy during flu season.

“Honey is also great for gut health, as it promotes the growth of good bacteria, which supports a strong immune system.”

Leafy greens

Recommended daily serving: 75 grams

“Spinach, kale, and Swiss chard are packed with vitamins A, C, and E. Vitamin A helps keep your skin and mucus membranes (like those in the nose, throat, and digestive tract) healthy. These are the first lines of defense against harmful bacteria and viruses. While vitamin C boosts your white blood cells, vitamin E acts as an antioxidant. These leafy greens also provide iron, which supports energy levels and overall wellness.”

Nuts & Seeds

Recommended daily serving: 30 grams

“Almonds, walnuts, sunflower seeds, and pumpkin seeds are excellent sources of vitamin E and zinc, both of which play a crucial role in immune function. A handful of nuts each day can give your body a natural defence boost.”

Ginger

Recommended daily serving: 3 to 4 grams (A smaller amount is recommended if you are pregnant, you should consult with your doctor about a suitable dosage)

“Ginger has a natural compound called gingerol that helps protect the body from infections. It also helps reduce swelling and fight germs, making it great for keeping you healthy. Plus, ginger can clear a stuffy nose, calm a sore throat, and ease nausea, which is really helpful when you have a cold or the flu.”

A well-balanced diet rich in superfoods is one of the most effective ways to keep your immune system strong this winter. Pairing these foods with regular exercise, adequate sleep, and proper hydration can help your body stay resilient against seasonal illnesses.

If you’re regularly catching illnesses and feel concerned about your immune system, speak to your GP who can recommend the best course of action.