Superfoods that fight flus and colds

Trying to stay healthy during the winter season and avoid catching the cold or flu? From eating oily fish like salmon to sweet potatoes, or simply drinking more tea in the office, there are a range of foods you can eat to keep the sniffles at bay. And we’re not talking about just eating more oranges or your leafy greens. Best of all, these options are readily available through our huge range of corporate catering menus and kitchen supplies service.


Oily fish like salmon, tuna, mackerel and sardines are full of omega 3, which help boost immunity and fight infections like the flu. In addition, there are many other health benefits including:

  • Reduces the risk of cardiovascular disease
  • Help lower blood pressure
  • Lower risk of dementia and cancer


The powerful antioxidant properties of garlic have been shown to potentially prevent or reduce the duration of colds. A study found that people who took a garlic supplement every day experienced a 63% reduction in the number of colds. In addition to keeping you healthy throughout the winter season, garlic has a heap of other health benefits including:

  • Reduced blood pressure
  • Improved cholesterol levels
  • Helps prevent Alzheimer’s disease and dementia

It’s so easy (and delicious) to add garlic to your diet, but if you’re worried about garlic breath during your working lunch meeting, opt for garlic capsules instead.

superfoods to fight the cold - garlic

Lean meat

Boost your immune system by eating lean meat, such as beef, lamb, veal, pork or chicken. They are a great source of zinc and iron, which is essential for a strong immune system.


Fennel can help clear chest congestion and relieve your cough.

Citrus fruit

Vitamin C may not be as useful as we thought in preventing colds, but studies have shown that taking it at the first sign of a cold can help reduce the severity by about a day. Try oranges, grapefruit, lemons or limes in your cooking to stock up on vitamin C.

If you’re not a fan of citrus fruit, there are other foods that are rich in vitamin C, including:

  • Kiwi fruit
  • Strawberries
  • Broccoli
  • Red capsicum
  • Brussel sprouts
  • Kale
  • Butternut
  • Rockmelon
  • Cauliflower
  • Tomatoes
  • Fresh herbs such as: coriander, chives, thyme, parsley
    and basil are high in vitamin C
citrus fruits are high in antioxidants


Whether you like the button, Portobello, oyster, or shiitake mushrooms, they’re great for boosting your immune system.

Leafy greens

Dark, leafy greens like spinach, kale, Swiss chard and arugula are great sources of vitamin C, which help boost your immune system.


Whether you like it black, green or white, tea contains antioxidants, which can have flu-fighting properties. Studies have also shown that tea can help:

  • Increase your body’s immunity
  • Increase metabolism
  • Reduce your risk of cancer and heart disease

Drinking a hot cuppa can also relieve a sore throat and help with chest congestion, so make sure your pantry supplies are stocked with tea bags!

drink plenty of tea to soothe a sore throat


Yoghurt is full of good bacteria, which help boost the immune system. Studies have found that eating a small tub of yoghurt a day shortened the duration of cold symptoms by two days.


Vitamin D, which can be found in milk, may keep colds at bay, so drink up!

Fun fact about dairy: did you know that milk will last longer if you add a pinch of salt to each quart?


Blueberries are itty-bitty immune boosters! And it doesn’t hurt that they taste great too.

Dark chocolate

Good news for dark chocolate lovers – it can help fight the common cold! But just remember to eat it in moderation.

Brazil nuts

Brazil nuts are high in protein and selenium, which are essential for your immune system health.


Oats contain a fiber called beta-glucan, which is great for lowering your cholesterol and boosting your immune system.

Tip: Consider providing breakfast for your staff and order corporate breakfast catering with yoghurt pots, oats, fruit and more. Plus, it’s a great way to increase productivity.

healthy oats for breakfast


Often used in curry dishes, turmeric is high in antioxidants and is a considered a natural anti-inflammatory. Recent studies show that people who consume turmeric are less susceptible to colds and coughs.


Studies show that honey can reduce a cough and sooth the irritation.

Delicious corporate catering to defend against colds

These simple ingredients and immune boosting superfoods are easily accessible and simple to add as part of your everyday diet. To order delicious corporate catering, healthy snacks for your pantry or office fruit to help guard and fight colds during winter, speak to our catering consultants for recommendations or a free quote.

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