Foods that boost your immune system and fight colds

Are you tired of dragging yourself through winter, constantly battling the sniffles? With a few dietary tweaks, you can give your immune system a helping hand in staying strong and healthy. And we're not just talking about loading up on vitamin C. Try incorporating some of these delicious and nutritious foods into your meal plan to help ward off the winter blues.

Oily fish

Salmon, tuna, mackerel, and sardines are all excellent sources of omega-3, which can help keep your immune system in top shape and lower your risk of flu and other infections. That's not all – they're also packed with benefits such as reduced risk of heart disease, lower blood pressure, and protection from dementia and cancer. Bonus: You can easily find these fish on our corporate catering menus from our vendors and through our kitchen supplies service.


Garlic has powerful antioxidant properties that can potentially prevent or shorten the duration of colds. In fact, studies have shown that taking a garlic supplement can reduce the number of colds by 63%. And the benefits don't stop there. Garlic can lower blood pressure, improve cholesterol levels, and help prevent Alzheimer's and dementia. If you're worried about garlic breath during a lunch meeting, try garlic capsules for a no-fuss solution.

superfoods to fight the cold - garlic

Lean meat

Beef, lamb, veal, pork, and chicken are all excellent sources of zinc and iron, which are key minerals for a strong immune system. So go ahead and indulge in that steak or chicken breast – your body will thank you.

Sweet potatoes

These sweet treats are not only delicious, but also packed with beta-carotene, which converts into vitamin A. Vitamin A supports immune function and helps ward off infections. Plus, sweet potatoes are a great source of fiber, potassium, and vitamin C, making them a well-rounded addition to any meal.


Fennel is a versatile and flavorful vegetable that can help clear chest congestion and relieve coughing. It also has anti-inflammatory properties that can help ease a sore throat. Try adding sliced fennel to your salads or roasted fennel to your veggies for a tasty and healthy boost.

Citrus fruit

While vitamin C may not be the superhero we once thought it was for preventing colds, it can still come to the rescue when you feel that dreaded sniffle approaching. So go ahead and squeeze some oranges, grapefruit, lemons, or limes into your cooking to stock up on this immune-boosting vitamin.

But hey, we get it. Not everyone is a fan of the tangy citrus goodness. Luckily, there are plenty of other foods that pack a punch of vitamin C:

Kiwi fruit
Red bell pepper
Brussels sprouts

And let's not forget about fresh herbs – coriander, chives, thyme, parsley, and basil. They're jam-packed with vitamin C too!


Whether you prefer button, Portobello, oyster, or shiitake, these earthy delights can help keep those pesky bugs at bay.

Leafy greens

Leafy greens are not just a pretty addition to your plate. Spinach, kale, Swiss chard, and rocket are packed with vitamin C and ready to join forces with your immune system.


And what better way to warm your soul than a comforting cuppa? Whether you prefer black, green, or white tea, they all come with antioxidants that have flu-fighting properties. But that's not all – studies have also shown that tea can increase your body's immunity, rev up your metabolism, and reduce your risk of cancer and heart disease. Plus, a hot cuppa can work wonders for a sore throat and chest congestion. So stock up on those tea bags and breathe easy!

drink plenty of tea to soothe a sore throat


Yogurt is teeming with good bacteria that give your immune system a boost. Studies have even shown that eating a small tub of yogurt a day can cut the duration of cold symptoms by two whole days. Now that's a tasty defence strategy!


Milk may not be the first thing that comes to mind when you think of immune-boosting foods, but it's a secret weapon. Packed with vitamin D, it helps keep those pesky colds at bay. And here's a fun insider tip: adding a pinch of salt to each quart of milk can make it last even longer.


Ah, the tiny but mighty blueberries. These little immune boosters are not just delicious, they're packed with goodness too.

Dark chocolate

Calling all dark chocolate lovers – rejoice! Indulging in this delectable treat can actually help in the fight against the common cold. But remember, moderation is key.

Brazil nuts

Let's not forget about the powerful Brazil nuts. Bursting with protein and selenium, these nuts are essential for the health of your immune system. They're like tiny superheroes in snack form.


Oats are here to save the day in more ways than one. Packed with beta-glucan, a fiber known for boosting the immune system and lowering cholesterol, oats are a breakfast powerhouse.

Feedr Tip: Why not provide breakfast for your staff and order corporate breakfast catering with yogurt pots, oats, fruit and more. Put a smile on your employees' faces all whilst increasing productivity and fostering a sense of team bonding.

healthy oats for breakfast


Turmeric is a hero in the fight against colds and coughs. With its antioxidants and natural anti-inflammatory properties, turmeric can help keep those pesky bugs at bay. So spice up your dishes and power up your immune system at the same time.

Fend off colds with nutritious corporate catering by Feedr

All the ingredients and immune boosting super-foods listed above are easy to find in your local supermarket and can be easily added to your diet. For an office catering solution and to order delicious corporate catering, healthy snacks for your pantry or office fruit to help keep colds at bay during winter, speak to our catering experts for recommendations or a free quote.

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