Many of us have become increasingly concerned with strengthening our immune system in recent years, as a result of the coronavirus pandemic. While it is common knowledge that handwashing, exercise, and general good hygiene can work wonders for our immunity to various illnesses, the relationship between diet and immune health is not quite as well-known.
Research has shown that a healthy diet and healthy lifestyle choices can help to boost the body’s natural defences and strengthen our immune systems. Keep reading to discover some of the top immunity-boosting foods to keep your workforce strong and healthy.
Cruciferous vegetables
Vegetables like broccoli, cabbage, radish, Brussels sprouts, and turnip are known as nutritional powerhouses due to the many health benefits they offer. They are packed to the brim with vitamins, minerals, fibre, and antioxidants. Many people are unaware that these vegetables are high in Vitamin C, which tends to be the go-to vitamin of choice when we are feeling under the weather.
Ginger
Ginger is considered a superfood for a reason - after all, it is one of the healthiest spices available. Its unique flavour is a result of the many natural oils it contains, the most important of which is gingerol. This is a bioactive substance that is responsible for many of ginger’s medicinal properties, such as being antimicrobial, respiratory protective, anti-inflammatory, and antioxidant.
Garlic
Garlic is a delicious food item that is also incredibly beneficial to your immune system. The widely popular ingredient contains compounds that are believed to help the immune system fight germs, one of which is alliin. When a garlic clove is crushed or chewed, the alliin compound turns into allicin, a molecule that has antibacterial and antiviral properties. Research has shown that a daily garlic supplement can reduce the number of cold symptoms experienced by up to 63%.
Vegetables like onions, leeks and shallots offer the same benefits, as they are part of the same allium family. They also provide us with prebiotic fibre, which ensures our gut health is also optimised.
Almonds
You may be surprised to discover that almonds are packed with all sorts of antioxidants, such as Vitamin E, which is known for having immune-boosting properties and can help to fight off bacteria and viruses. They also contain fibre, plant protein, and some iron, all of which are essential dietary components that can benefit your immune system.
Citrus fruits
Vitamin C is known for helping the immune system function properly, and some studies show that it may even ease symptoms and reduce the duration of the common cold. To boost your Vitamin C intake, make citrus fruits a regular part of your diet. Fruits like oranges and grapefruit, as well as other Vitamin C-rich foods such as red peppers and strawberries, are a great way to ensure you’re getting enough Vitamin C.
If you’re interested in workplace nutrition and discovering how your employees can benefit from a few simple diet alterations, POW Food can help. With a range of healthy snack boxes, frozen ready meals, vitamin supplements, and nutritious juice drinks, we’re here to help your workplace put health and wellbeing first. Whether you’re looking to improve morale, boost productivity, or simply create a healthier working environment, we’ll have something for you. Contact us today to find out more.