Anyone suffering with a cold in January urged to add three ingredients to cupboard

As the flu season takes hold, many of us Brits take to rummaging through our kitchen cupboards searching for natural remedies to keep us healthy. While a robust immune system is vital throughout the year, it becomes even more vital during the chilly winter months.

Including a variety of superfoods to your diet can naturally enhance your immunity, with certain foods chocked full of vitamins, minerals, antioxidants and bioactive compounds that are rumoured to be able to help fend off colds and flu. Based on old wives' tales or family traditions, a lot of us already turn to food as a comfort when we're feeling under the weather, reports Express.co.uk.

However the experts at Wren Kitchens conducted a survey to find out which foods truly make a difference to our health, and three ingredients stood out. According to NHS data, there was an average of 5,408 patients residing in hospitals ever day recently.

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While most colds and flu can be managed at home, it's crucial that we all strive to remain as healthy as possible during the hectic winter season. As part of this recent research, leading health expert Dr Sham Singh identified turmeric, ginger and citrus fruits as the best superfoods. Not only are they affordable and easy to include in daily meals, but they also offer some remarkable health benefits.

Turmeric

With its vibrant golden colour and earthy taste, this spice is a staple in many health-conscious households. Dr Sham said: "Turmeric's popularity is well-deserved. It contains curcumin, a powerful compound with anti-inflammatory and antioxidant properties that help minimise inflammation, which could otherwise weaken immune responses."

Turmeric has a slightly bitter taste with a hint of peppery spice and a subtle mustard-like aroma. Sprinkle into soups, stews and stir-fries, or blend into warm milk to make 'golden milk' - a heart-warming favourite to beat the common cold.

Citrus foods

"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," explains Dr Sham. They are also packed full of antioxidants which support the immune system, combat inflammation and help the body recover faster.

Known for their tangy, zesty flavour they include oranges, lemons, limes, grapefruits, tangerines, clementines and mandarins. Incorporating citrus fruits into your diet is pretty easy.

You can add fresh slices to salads, smoothies, or water for a refreshing burst of flavour and vitamin C, or use the juice or zest to enhance dressings, marinades and baked goods.

Ginger

Celebrated for its warm, spicy kick, rounds out this trio of flu-fighting ingredients. According to Dr Sham: "Ginger is widely known for its ability to combat oxidative stress and inflammation. It’s particularly effective in alleviating respiratory infections and cold symptoms."

The root vegetable is also believed to be able to help soothe sore throats, reduce congestion and alleviate nausea. Grating ginger into teas, smoothies or stir-fries provides an easy and delicious way to reap its health benefits.

This flu season, a few simple tweaks to your diet could make all the difference. By adding turmeric, citrus fruits, and ginger to your meals, you can boost your body’s natural defences and stay ahead of seasonal illnesses.