With experts warning the UK is facing its “worst flu season in a decade”, fitness experts at Live Football Tickets have partnered with qualified personal trainer Lee Mitchell to share six natural immunity-boosting ‘superfoods’ to add to your diet this cold and flu season.
Black garlic
These aged garlic cloves with a rich, sweet, umami flavour contain two to three times more antioxidants than their white counterpart. They’re high in S-allylcysteine (SAC) which helps your body absorb allicin for enhanced immune-boosting effects. Studies show these fermented pulps stimulate white blood cell production and have prebiotic effects that nourish gut-friendly bacteria. It’s particularly beneficial to add to your diet when the seasons change, as it is highly effective in treating minor intestinal infections and other winter ailments.
How do I add it to my diet?
Spread on toast for a subtly sweet, savoury flavour with hints of molasses and balsamic, mash into sauces, mix it into marinades or add whole cloves to roasted vegetables, meat or fish dishes. It can also be used as a garnish for salads, soups or pasta without giving you pungent garlic breath.
Turmeric milk
Often called ‘golden milk’, turmeric milk is a traditional Ayurvedic remedy known for its powerful immune-boosting qualities. Its active ingredient, curcumin, is a potent anti-inflammatory, antiviral, and antibacterial agent, and when combined with black pepper – which significantly enhances curcumin absorption – it becomes even more effective. Turmeric also supports liver detox, while black pepper boosts metabolism. Its naturally warming properties help improve circulation, making it an ideal bedtime drink during flu season.
How do I add it to my diet?
Warm milk and stir in one teaspoon of turmeric powder, then a pinch of black pepper, cinnamon and a touch of honey. You can also add turmeric to smoothies, porridge or soups for an extra anti-inflammatory boost throughout the day.
Raw honey
Raw honey, with its natural enzymes and antioxidants, acts as a powerful defence against winter woes. Unlike processed sugar, it contains bioactive enzymes, vitamins, minerals, and antioxidants that work together to support the immune system, reduce inflammation and help the body fight off minor infections. Its natural antibacterial and antiviral properties make it a versatile ally during flu season, helping to soothe sore throats and ease cold symptoms.
How do I add it to my diet?
Drizzle raw honey over porridge, yoghurt or fruit for a naturally sweet boost, or stir into herbal teas or hot drinks for a soothing winter beverage. Combine with ginger, turmeric or cinnamon to create easy home remedies for sore throats, too.
Matcha
Matcha is a finely ground green tea powder that delivers a concentrated dose of nutrients and antioxidants as you consume the entire tea leaf, not just an infusion. Containing 10 times more antioxidants than regular green tea and rich in vitamins A, B2, C, E and minerals like potassium, magnesium, and calcium, matcha helps keep your body strong and resilient during the colder months. Its natural combination of caffeine and L-theanine provides a steady energy boost to help combat winter fatigue.
How do I add it to my diet?
Whisk matcha into hot water for a calming tea, stir it into baked goods like cookies or add it to your pancake batter. Even a small daily serving delivers a strong antioxidant punch, and could even aid digestion to reduce bloating after heavy meals.
Citrus fruits
Citrus fruits like oranges, lemons and grapefruits are at their peak from December to March, delivering maximum flavour. Rich in vitamin C, they support the immune system by enhancing the production and efficiency of white blood cells – the body’s frontline defence against infections. Citrus fruits are also packed with natural compounds that help protect your cells, reduce inflammation, and support digestive health. Eating them regularly can strengthen your body’s defences during the colder months.
How do I add them to my diet?
Add citrus slices to water, toss segments into salads or swap processed snacks for whole fruits. Use the zest in dressings or roasted vegetables, and sprinkle segments over fish, poultry, or grain bowls for extra flavour and nutrients.
Shiitake mushrooms
Shiitake mushrooms are naturally rich in beta-glucans, bioactive fibres that help activate white blood cells and boost the body’s immune response. Packed with vitamins, minerals and powerful bioactive compounds, they also contain AHCC (Active Hexose Correlated Compound), shown to enhance immunity after exposure to the flu virus. A study has shown people who consumed shiitake mushrooms for four weeks demonstrated improved immune markers and reduced inflammation.
How do I add them to my diet?
Add a handful of fresh or dried shiitake mushrooms to soups, stews, stir-fries or sautés a few times a week. Cook them gently to preserve their beneficial compounds and maximise their immune-boosting potential.
