Yoghurt ensures that there is enough healthy, good bacteria in our intestines. These good types of bacteria make us more resilient to germs which cause gastrointestinal illness.
Salmon is rich in the essential fatty acid Omega 3, which reduces inflammation and improves immune function. Salmon is also a high quality protein source and contains Vitamin D, both of which are essential for a healthy immune system.
Lemons contain a high amount of vitamin C and antioxidants, making them excellent cold and virus fighters. Try drinking hot water with lemon juice first thing in the morning to fend off any nasty bugs going round the office.
Green Tea contains polyphenols, catechins and flavonoids which are all powerful antioxidants that have a positive effect on the immune system. To really get the most out of this drink, try matcha green tea which also contains chlorophyll and fibre to help flush toxins from the body, strengthening the immune system.
Grapefruit are incredibly high in vitamin C, which is well known for combating and defending against the common cold. In fact, just half a grapefruit contains 100% of your recommended daily allowance of vitamin C.
Brazil nuts contain large amounts of selenium which has been found to strengthen immunity by increasing the number of white blood cells in the body. If that isn’t enough they also contain vitamin E, magnesium, potassium and calcium, making them a nutritional powerhouse.
A natural detoxicant, garlic has antiseptic and antifungal properties which make it an excellent immunity booster. However, it is the allin in the garlic which makes it great at beating a bad cold. Allin is converted into allicin by the body, which is highly antibacterial.
Blueberries contain a compound called pterostilbene which is produced by the plant to fight off infections. In humans it increases immune function by keeping harmful bacteria at bay.
Ginger has a number of health boosting properties, including the ability to settle bouts of nausea. It excels at strengthening immune function thanks to its ability to activate T-cells. T-cells are white blood cells which destroy cells in the body that have been infected by a virus. So, if you want to stop an infection in its tracks, try some ginger.
Drinking chicken soup to combat a cold or flu virus isn’t just an old wives’ tale. Chicken soup keeps your fluid levels up and prevents dehydration, but it also thins mucus and unblocks a stuffy nose. It is also believed to have anti-inflammatory properties which can ease the typical symptoms associated with a cold.
As winter draws in so does cold and flu season, and working in an office is the perfect place to pick up a virus. There are a number of things you can do in order to avoid being struck by a cold in the workplace, from carrying anti-bacterial hand gel to dishing out tissues, but the best chance you have at beating the bug that your colleagues are suffering from is to keep your immune system in top shape.
If you want to give your immunity a big boost then it's time to change up your diet. Tuck into these healthy foods and you might even make it through winter without as much as a sniffle.
How do you keep healthy at work? Comment below!