Stay Healthy This Winter with the Power of Fruit!

As the colder temperatures and shorter days roll in, it’s time to be extra mindful of the pesky cold and flu. Fear not! I've got a delightful secret to share with you. Did you know that fruit is here to rescue us from those winter germs? Yep, you heard it right. Fruit is our mighty shield against those sniffles and sneezes!

Studies have shown that the vitamins found in fruit are like tiny superheroes that keep our immune levels high. And when our immune system is on fire, those colds and flu don't stand a chance. In fact, a recent study revealed that people who devoured 3 or more servings of fruit every day had a whopping 25% fewer days with those nasty respiratory symptoms during winter, compared to those who skimped on their fruit intake.

So, fellow workplace warriors, let's dive into the magical world of winter fruits that will keep your office healthy, productive, and sniffle-free!

Kiwi fruit

When it comes to fighting off pathogens, kiwi fruit is your friend. Packed with vitamins C and E, this little green fruit takes down those germs like a boss. And guess what? Kiwis have as much potassium as a banana, but with half the calories! It's practically a low-calorie powerhouse that helps lower blood pressure too. But that's not all - it also boasts nearly twice the vitamin C of an orange, making it a champion in boosting your immune system.


Remember the saying, "An apple a day keeps the doctor away"? Well, turns out it might just be true! Apples are bursting with flavonoids, which have the ability to reduce the risk of heart disease, cancer, and diabetes. Plus, studies have shown that an apple a day can give your immune system an extra kick, especially if you're under a lot of stress. And let's not forget the energizing powers of apples. Filled with calories, carbohydrates, vitamins, and minerals, they keep you naturally energized and alert. It's like a perfect substitute for that morning Americano. And hey, who doesn't love a quick snack to munch on whilst at your desk?

Did you know…

  • Apples, peaches and raspberries are all members of the rose family
  • Apples float in water because they are 25% air!


Busy days got you feeling fatigued, stressed, and down? Fear not, because the humble banana is here to save the day. Bananas are packed with vitamins and minerals that keep your bones strong, fight fatigue, and help alleviate stress and depression. Not to mention, they're a great option for preventing heart disease and high blood pressure. So, peel that banana and let it work its magic. It's like having a personal cheerleader in fruit form!

Citrus fruits

Studies have shown that eating vitamin C-rich fruit is like giving your immune system a turbo boost. Say goodbye to those pesky colds and flu! Worried about overdosing on vitamin C? Fear not, my friend. The body can't store it, so we need to replenish our supplies every day. And any excess vitamin C just washes right out of your system, no harm done!

So load up on vitamin C-rich foods like oranges, grapefruits, lemons, limes, strawberries, tomatoes, and broccoli. Oh, and here's a juicy fact for you: the color "orange" is actually named after the delectable fruit itself. Before that, it was called geoluread, which literally means yellow-red. Nature has a sense of humour, doesn't it?


Not only are blueberries a mouth-watering treat, but they also bring amazing medicinal benefits to the table. These little blue powerhouses are loaded with vitamins that can help treat and prevent coughs and colds. Not to mention, they are packed with antioxidants, making them one of the healthiest choices in the fruit and vegetable world. So, indulge in these low-calorie snacks and let them work their magic. Eating blueberries is like a tasty insurance policy for feeling good and staying healthy!


Pineapples may be low in calories, but don't be fooled by their size. These juicy fruits are nutritional powerhouses. They're rich in flavonoids and phenolic acids, which significantly reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers. Plus, pineapples have excellent anti-inflammatory properties, perfect for combating cold and flu symptoms and boosting immune function.


When the going gets tough, grab some watermelon and hydrate your way to better health. Not only does watermelon provide the extra fluids you need to recover, but it's also a delicious source of vitamins. And here's the secret ingredient: lycopene. This powerful antioxidant found in watermelon helps prevent illness, reduces respiratory inflammation, and even fends off infections. No wonder watermelon flaunts that vibrant red color!

Did you know...

  • You can actually eat the whole watermelon - with surprising health benefits. The outer layer is often stir-fried or stewed.
  • Watermelons are a whopping 92% water


These delightful red gems aren't just a pretty sight to behold. They're also packed with flavour and nutrients, making them a perfect choice for satisfying your cravings while keeping those carbs in check. But wait, there's more! Strawberries are like a double-action superhero when it comes to your health. They're rich in vitamin C and fiber, which work together to support a healthy heart. Plus, they contain manganese, a powerful mineral that can help reduce oxidative stress on your cells.

So, let's slice up some strawberries and add them to your morning smoothies, sprinkle them over your cereal, or simply enjoy them as a refreshing snack throughout the day. And if you're feeling adventurous, I've got a lip-smacking recipe for you: Blend together 2 cups of strawberries (about 8 oz), 2 tbsp of honey or a natural sweetener of your choice, and a pinch of ground cinnamon. Optional: top it off with a dollop of whipped cream for that extra touch of indulgence. Blend it all together in a high-speed blender until smooth, and voila! You've got yourself a tasty treat that's sure to brighten up your day.

What’s in season in the UK this winter?

Some of the delicious winter fruit available in England include:

  • Apples
  • Clementines
  • Blood oranges
  • Pomegranate
  • Pink grapefruit
  • Lemons
  • Kiwis
  • Bananas
  • Coconuts
  • Dates

Best fruit to eat to fight the cold and flu

View our handy infographic on the most effective fruits to eat during the winter months to beat the cold weather and flu symptoms

Corporate winter food for the office

As if the numerous health benefits weren't enough, providing fresh fruit in the office has been proven to be a game-changer. Imagine increasing your team's productivity by more than 10%, boosting their energy levels, and banishing low morale. Fresh fruit has the power to make all of this happen! It even improves memory and strengthens the immune system.

So, fellow workplace heroes, by offering fresh fruit in the office, you can improve the overall health of your team, reduce sick days, and say goodbye to extended absences. It's a small expense with enormous benefits for both the company and the individuals. Now that's what we call a win-win situation!

We're very proud to support local, family-owned businesses with our office fruit box delivery service.

Need some help on corporate catering in London and the UK? Speak to one of our consultants at Feedr by EatFirst today for a free quote and get fresh office food delivered to your workplace today.

Have you already checked out our blog post on The Ultimate Special Dietary Requirements Catering Guide? Click here if you're interested in more catering office ideas!

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