Food

3 immunity boosting soups can protect against winter viruses

Feel a sniffle coming on? Don’t reach for the Lemsip, grab a hand blender and whip up a soup which can help your body fight off winter nasties from the inside out.

It’s the advice of nutritionist Robbie Puddick, who told the Daily Mail that regular servings of hearty soups could be the secret to warding off colds and flu.

While he said the occasional soup isn’t likely to stop you from reaching for the tissues, having them regularly can ‘support the immune system’ as it’s ‘inherently a very healthy thing to consume’.

He explained: ‘It’s really easy to digest, and obviously, we’re in a generation where gut health and digestive issues are quite common. A lot of people suffer with IBS-like symptoms and poor gut health.

‘But consuming things like soup is a great way of providing really bioavailable nutrition—the proteins from meat will be easier to break down and digest by your gut and the plant-based compounds are beneficial.’

However, while it may be tempting to pick up a tin of soup that takes just minutes to prepare, he warned that ‘they’re often packed full of sugar’ so it’s better if ‘you’re making them from fresh’ which allows you to ‘know exactly what’s in them’.

There’s something distinctly comforting about a bowl of soup on a cold day—regardless of if you’re ill or not—and there could be a scientific reason for it.

After the coronavirus pandemic, a 2022 study looked at the healing properties of traditional Iranian folk medicine—including both chicken and barley soups—when taken by people recovering from covid.

A steaming bowl of chicken soup has long been seen as the perfect tonic for a streaming cold or flu, and the study confirmed it does offer some sort of healing properties.

The researchers found that people who ate soup recovered up to 2.5 days faster than those who didn’t.

Furthermore, they reported milder symptoms of nasal congestion, sore throat and fatigue, and in some people, reduced levels of inflammation-related markers.

Often, soups are made with a base of immunity-boosting herbs, spices and vegetables including garlic, onion, and ginger, all of which are packed with antioxidants and have natural bacteria-beating qualities.

They are also natural sources of vitamins A and C which power the immune system.

A warm mug or bowl of soup also has the potential to loosen mucus and soothe sore throats—plus it’s easy to swallow and digest.

Mr Puddick, who is one of the experts from the NHS’ weight loss programme Second Nature, has shared three soups with ingredients that will help support your immune system in the colder months.

From a hearty, meaty soup to a traditional tomato, find out why you need to add these delicious and cheap to make meals to your weekly menu.

Goulash Soup

The first recipe that he recommended was Goulash Soup, a traditional Hungarian dish

This traditional Hungarian dish is a watery version of a beef stew that includes a multitude of immune system boosting ingredients.

The soup’s origins lie in the ninth century, when it was eaten by shepherds who moved large herds of livestock and sheep through the Hungarian mountains.

In those days it would be made in a cauldron, known as a bogrács, hung from a chain over an open fire.

However, the recipe has evolved throughout history, with the addition of paprika added after the invading Ottomans introduced the spice to Hungary in the 15th century.

Overall, goulash is packed with lots of ingredients that are good for you including garlic, which Mr Puddick says is ‘a big win’ because it contains allicin.

He said: ‘Allicin has been shown in clinical trials to stimulate immune cell activity, which is great for just an individual ingredient.

‘If we’re having garlic regularly across the week, and we put a large amount in our soups, it is definitely a big win.’

Meanwhile, probiotics—good bacteria—found in the Greek yoghurt in this soup, can also help the immune system.

‘There is a good connection between, consuming probiotics and our immune function,’ said Mr Puddick.

A 2011 study showed probiotics, also known as ‘good bacteria’, can help stave off the common cold by stimulating the immune system.

Other research has shown that the ‘good bacteria’ in probiotics support a healthy gut microbiome.

A healthy gut microbiome has the right types of bacteria thriving together to support digestion, the immune system and even mental health.

Ingredients

2 tbsp olive oil 1 onion, diced
2 garlic cloves, finely diced or minced
1 tsp ground paprika
400g diced beef
400g mushrooms, sliced
1 carrot, diced
1L beef stock
1 x 400g tin chopped tomatoes
200g potatoes, cut into 1cm cubes
100g plain natural or Greek yoghurt
50g fresh flat leaf parsley, roughly chopped

Method

Heat 2 tbsp of oil in a large saucepan, over medium heat. Fry the onion, garlic, and paprika, until softened.
Add the beef and stir until evenly browned. Add the mushrooms and carrots, and cook until softened.
Pour in the stock and tomatoes, and season with salt and pepper. Stir to combine and bring to a boil. Reduce to a simmer, cover and cook for up to 1 hour.
Add the potatoes and cook uncovered for 20 – 30mins, or until the potatoes are tender.
Ladle into bowls, and top with a spoonful of yoghurt and chopped parsley.

Tomato soup

When you are not feeling well you may be craving a tin of tomato soup and a cheese toastie.

But a tin of Heinz’s tomato soup, while delicious, is packed with 20g of sugar—which is two thirds of the NHS adult daily recommended intake.

So, keeping in line with the advice of Mr Puddick, it’s always better to whizz up a steaming bowl of red soup using fresh ingredients at home.

This soup has a smooth texture is a brilliant source of vitamin C, which previous studies have found contributes to immune defence.

However, he said it’s better to get it from food rather than supplements because foods have the right balance of vitamin C and zinc.

‘When we consume these ingredients from whole foods, they come in the right balance, so this doesn’t tend to be an issue.’

Typically, he added that tomato soups can be lacking in protein which can leave people still hungry.

‘A lot of people have tomato soup with a bit of bread on the side and that’s their lunch, and they might feel hungry an hour or two after,’ he said.

‘It’s probably because they haven’t provided their body with enough protein alongside it.

‘So, it may be better to have it as a side, or with eggs or some smoked salmon on the side if a main.’

Luckily, this tomato soup recipe includes cannellini beans, giving it some additional protein.

If you’re vegan, you can also skip the cream, which is added for smoothness, and use coconut milk instead.

Ingredients

1.5 tbsp extra virgin olive oil
2 large carrots, chopped
1 medium onion, diced
2 cloves garlic, minced
2 x 400g tins whole or chopped tomatoes
2 x 400g tins cannellini beans
700ml water or vegetable stock
300 ml single cream
Handful fresh basil, to serve

Method

Add the oil to a large saucepan, over medium heat.
Add the carrots and onions, and cook until softened.
Add the garlic and cook for an additional 3-4 minutes.
Add the tomatoes and lower the heat to low/medium. Cook for 25 minutes to reduce the acidity of the tomatoes.
Add the beans and stock, season with salt and pepper, and bring to a simmer for an additional 10 minutes.
Turn off the heat and add the cream, transfer to a blender or use an immersion blender until smooth.
Top with the fresh basil and serve

Roasted cauliflower and fennel soup

Cauliflower is a cruciferous superfood that’s low in carbs which supports digestion, heart health and the immune system.

It is rich in vitamin C and vitamin K both of which can help support your immune response.

Studies have shown that fennel is rich in antioxidants that protect against cell damage and support the immune system.

This soup contains basil, which is rich in antioxidants, and anti-inflammatory properties like vitamin K that are great for your immune system.

‘A lot of herbs and spices have anti-inflammatory properties,’ said Mr Puddick.

Interestingly, he explained a lot of people think all inflammation is unhealthy, when it is integral to the immune system.

In the right amounts, he said: ‘Inflammation is healing, and our immune system, our immune response, is an inflammatory response.

‘It’s our body sending out these killer cells and all of these immune-supporting cells that can fight pathogens and infection.’

Adding walnuts to this soup, he added, ensure that you feel satiated for longer, preventing unnecessary snacking.

Walnuts are rich in omega-3s, protein, fibre and antioxidants which are great for your heart and brain.

A recent study found that eating walnuts can boost your brain power, improving memory in young adults

Meanwhile, another found a fistful of walnuts a day can lower bad cholesterol which has been linked to increased risk of heart disease.

Ingredients

1 large head of cauliflower, cut into small florets
3 tbsp extra virgin olive oil
1 small fennel bulb, roughly chopped
1 shallot, chopped
2 garlic cloves, finely diced or minced
150mL water
800mL chicken stock
300mL single cream
2 bay leaves
60g hazelnuts
1 small handful of chives, sliced

Method

Preheat the oven to 200°C/180°C fan.
Toss cauliflower in 2 tbsp oil on a baking sheet. Season with salt and pepper.
Roast the cauliflower for 30–35 minutes (tossing halfway) or until florets are browned all over and tender.
While the cauliflower is roasting, add 1 tbsp olive oil to a large saucepan, over medium heat.
Fry the shallot, fennel and garlic until softened (5-8mins). Add 150ml water and cook until mostly evaporated (around 5mins).
Add roasted cauliflower, stock, cream, and bay leaves; season lightly with salt and pepper.
Bring to a boil, reduce heat, and simmer until cauliflower is very tender, 20 minutes.
While the soup is simmering, fry the bacon in a small non-stick frying pan and set aside once golden brown. No need to add any oil as the bacon will release oils.
In the same pan fry the hazelnuts until golden and roasted. Set aside to cool and then roughly chop. Remove the bay leaves from the soup and discard.
Allow the cauliflower mixture to cool slightly before using a blender or stick/immersion blender until a smooth consistency is formed.
Serve topped with hazelnuts

Daily Mail

Food

Food engineers warn: 6 products you should never bring into your kitchen

Food engineers warn against six common food groups they say pose serious health risks if mishandled, urging consumers to pay close attention to cold chains, packaging, and traceability.

Food engineers have issued a series of warnings by listing products they say they would never allow into their kitchens.

Highlighting foods that consumers often unknowingly add to their shopping baskets, experts stressed that these items can pose serious health risks, emphasizing each category with the phrase: “I would never bring this into my home.”

The nutrients in the foods we consume daily play a vital role in enabling our body’s cells to perform essential functions. Nutrients are fundamental to growth, development, maintenance of bodily functions, and emotional stability, making them one of the main pillars of human health.

Poor nutrition can damage metabolic processes and lead to deteriorating health. Just as frequently consuming foods high in sugar or fat can be harmful, inadequate or insufficient nutrition can also cause serious damage to the body.

However, even products we choose believing they are fresh and healthy may, in fact, cause hidden harm. Food engineers have therefore outlined the products they would never buy from either markets or grocery stores.

They stressed that the most critical factors when purchasing food are maintaining the cold chain, traceability, and packaging safety. Here are six food groups that food engineers say they would never keep in their kitchens:

Milk and Dairy Products
Due to their high protein and water content, milk and dairy products are ideal environments for microbial growth.

If the cold chain (keeping milk at +4°C from milking to consumption) is broken, these products can become serious health threats.

Temperature changes destroy nutritional value and allow bacteria to produce heat-resistant toxins that cannot be eliminated even by boiling, potentially causing long-term health problems.

Illegal chemicals added to mask spoilage further expose consumers to microbiological and chemical risks.

Uncovered cottage cheese, butter, and kashar cheese are exposed to dust, insects, and airborne microbes, while improper temperatures encourage the growth of deadly bacteria and toxin-producing molds.

Cottage cheese can become toxic very quickly, butter can undergo chemical spoilage due to oxidation, and shared cutting tools increase cross-contamination risks in cheeses like kashar.

Unrefrigerated Meat, Poultry, and Deli Products
When sold without refrigeration, these products remain in the “danger zone” at room temperature, allowing pathogens such as Salmonella, E. coli, and Campylobacter to multiply rapidly.

In meat and poultry, this can lead to the spread of heat-resistant toxins that cause severe food poisoning and organ damage.

In deli products, broken cold chains also promote Listeria growth and chemical degradation of fats.

Unlabeled or Cracked Eggs
Eggs without barcodes or with visible dirt or cracks pose a high risk of Salmonella.

Dirt on the shell harbors bacteria, and even tiny cracks allow microbes to enter and multiply.

Without traceability, there is also a higher risk of consuming stale eggs or being exposed to antibiotic and drug residues.

Out-of-Season Fruits and Vegetables
Produce sold out of season is often exposed to high levels of synthetic hormones and pesticides to compensate for the lack of natural growing conditions.

These chemicals can accumulate in the body, causing hormonal disorders and long-term health issues.

Such products also have lower vitamin and antioxidant content and may contain synthetic waxes and preservatives that burden the digestive system.

Oils, Sauces, and Pastes in Plastic Packaging
High fat and acidic content can cause harmful chemicals such as BPA and phthalates to migrate from plastic into food, disrupting the hormonal system and contributing to issues ranging from infertility to obesity.

Plastic also accelerates oxidation and allows microplastics to leach into acidic foods like tomato paste and sauces, increasing cancer and toxicity risks—especially when exposed to heat and light.

Finally, food engineers emphasized that these risks are even more critical in households with babies, children, elderly individuals, pregnant women, or people with weakened immune systems, urging consumers to be far more cautious about what they eat.

A News

Food

Foods That Look Healthy for Weight Loss (But Actually Aren’t)

By Dr. Yara Husein (Food and Nutrition Expert)

Companies often use specific buzzwords on food labels to market products as healthy and weight-loss friendly options. In reality, these options can sometimes have the opposite effect. Here are some common foods and drinks that might be holding you back:

Fat-free dairy products

Many think that fat-free dairy products are ideal for dieting and do not contribute to weight gain. However, in truth, these products can cause weight gain because fat-free products are less satiating than their full-fat counterparts; fat is a nutrient that supports feelings of fullness and makes food more enjoyable. Furthermore, food manufacturers often replace fat with sugar in low-fat and fat-free products to compensate for the lost flavour. Beyond that, skimmed dairy products provide the body with fewer nutrients than full-fat products, because vitamins such as A, D, E, and K are fat-soluble vitamins that require fat to enter the body, be absorbed, and be utilized.

Gluten-free foods

While it is essential for people with gluten-related disorders to avoid gluten, gluten-free foods are not necessarily healthier than foods containing gluten. Some processed gluten-free foods and desserts contain the same amount of calories and added sugar—if not more—as other snacks. Studies, including a study published in the journal PeerJ, indicate that gluten-free snack foods tend to be lower in protein, fiber, and certain vitamins and minerals compared to their gluten-containing counterparts. They are also generally more expensive.

Breakfast cereals

Many people think that breakfast cereals are an ideal and healthy breakfast to start their day, but in reality, many cereals are made from refined grains that lack nutrients like protein and fiber, and they can contain a high percentage of added sugar. For example, Honey Nut Cheerios, which are marketed as heart-healthy, contain 12 grams of added sugar per cup. Eating large quantities of these and other cereals high in added sugar may lead to an increased risk of heart disease, high blood pressure, high triglyceride levels, and weight gain.

Energy and sports drinks

Companies market sports and energy drinks as ways to boost energy and athletic performance, but these drinks can contain a massive amount of sugar. Consequently, they can contribute to weight gain for people who consume them without performing intense physical exercise. For instance, a popular energy drink like Monster (473 ml) contains 54 grams of added sugar—a quantity much higher than the amount recommended by the American Heart Association (25g for women and 36g for men). Research, including a study published in the journal Pediatric Obesity, has linked the consumption of sweetened beverages to health problems, including high blood pressure, fatty liver, and obesity in children and adolescents.

Diet soda

When following a diet, many people may turn to sugar-free or calorie-free drinks, thinking they contribute to weight loss. However, studies indicate that diet soda may contribute to certain health problems by altering brain responses to food and increasing the desire to eat high-calorie foods such as sweets and fast food. A study published in the journal Nutrients linked the consumption of these drinks to a higher risk of metabolic syndrome, which is a group of symptoms that include increased belly fat, blood sugar, blood pressure, and blood lipid levels.

Food

How to Fast Safely During Ramadan if You Have Diabetes

For Muslims living with diabetes, Ramadan presents a deeply personal decision that balances spiritual devotion with health considerations. The desire to observe one of Islam’s five pillars is understandable, fasting during Ramadan is a profoundly meaningful experience that connects believers to their faith, their community, and centuries of tradition.

The good news is that many people with diabetes can fast safely with proper preparation and medical guidance. However, this requires careful planning, ongoing monitoring, and a clear understanding of when fasting may pose risks that outweigh its benefits. The International Diabetes Federation estimates that over 150 million Muslims with diabetes worldwide fast during Ramadan each year, many of them successfully.

This guide provides evidence-based information to help you work with your healthcare team in making informed decisions about fasting and managing your diabetes throughout the holy month.

Disclaimer: This information is designed to provide practical advice for diabetics during the holy month of Ramadan. Any lifestyle or medication changes must be discussed with and approved by a healthcare professional.

Before Ramadan: Essential Preparation

The most important step in safe fasting begins six to eight weeks before Ramadan. Schedule a pre-Ramadan consultation with your physician to assess whether fasting is appropriate for your specific situation. During this visit, your doctor will evaluate your current blood glucose control, review your medications, discuss your previous fasting experiences, and help you understand your personal risk level.

According to the IDF-DAR Practical Guidelines, individuals with diabetes fall into different risk categories. Those at very high or high risk—including people with type 1 diabetes, those with poorly controlled type 2 diabetes, pregnant women with diabetes, or those who have experienced severe hypoglycemia in the past three months—are generally advised not to fast. However, individuals with well-controlled type 2 diabetes and no significant complications may be able to fast with appropriate medication adjustments and monitoring.

Your healthcare team will also guide on adjusting your medications, planning your meals, and recognizing warning signs that require breaking your fast.

Blood Glucose Monitoring During Fasting

Regular blood glucose monitoring is essential during Ramadan, and importantly, testing your blood sugar does not break your fast. Islamic scholars have confirmed that finger-prick testing and using glucose monitors are permitted during fasting hours.

For individuals at moderate to low risk, monitoring once or twice daily may be sufficient. Those at higher risk should consider following a more comprehensive monitoring schedule that includes checking levels before suhoor, two to three hours after suhoor, at midday, mid-afternoon, before iftar, and two hours after iftar.

Always check your blood glucose if you experience any symptoms of low or high blood sugar, or if you feel unwell.

When You Must Break Your Fast

Your health must take priority. You should immediately break your fast and seek medical attention if:

Your blood glucose drops below 70 mg/dL (3.9 mmol/L)—there is no guarantee it will not fall further
Blood glucose exceeds 300 mg/dL (16.7 mmol/L)
You experience symptoms of hypoglycemia: shakiness, sweating, confusion, dizziness, or rapid heartbeat
You experience symptoms of hyperglycemia: excessive thirst, frequent urination, or nausea
You develop dehydration, fever, diarrhea, or any acute illness

Breaking your fast in these circumstances is not only permitted but required under Islamic law, which prioritizes the preservation of health and life.

Nutrition and Meal Planning

Proper meal planning helps maintain stable blood glucose throughout Ramadan. At suhoor, choose complex carbohydrates that digest slowly, such as whole grains, oats, barley, and legumes. Include protein sources like eggs, yogurt, or cheese, and drink plenty of water. Delay suhoor until just before dawn to shorten the fasting period.

At iftar, break your fast with dates and water as per tradition—dates provide quick but natural energy. Avoid consuming large quantities of food rapidly, as this can cause blood sugar spikes. Choose grilled or baked foods over fried items, include vegetables with every meal, and limit sweets and sugary beverages.

Spread your food intake across two main meals with a light snack in between, rather than consuming everything at once.

Physical Activity Considerations

Light to moderate exercise is generally safe during Ramadan, but timing matters. The best time for physical activity is two to three hours after iftar, when you have had time to eat and rehydrate. Avoid strenuous exercise during fasting hours, as this increases the risk of hypoglycemia and dehydration.

Tarawih prayers, which involve standing, bowing, and prostrating, count as physical activity and should be factored into your daily exercise plan.

Key Takeaways for Managing Diabetes During Ramadan

Consult your physician six to eight weeks before Ramadan for a pre-fasting assessment
Blood glucose monitoring does not break your fast—test regularly
Break your fast immediately if glucose falls below 70 mg/dL or rises above 300 mg/dL
Choose slow-digesting foods at suhoor and avoid large, rapid meals at iftar
Stay well hydrated between iftar and suhoor
Exercise after iftar, not during fasting hours
Medication adjustments must be discussed with your healthcare provider

When to Consult Your Doctor

Beyond your pre-Ramadan assessment, contact your healthcare provider if you experience: