Trying to stay healthy during the winter season and avoid the cold or flu? From eating oily fish to sweet potatoes, or simply drinking more tea at the office, there are a number of foods you can eat to keep the sniffles at bay. And we're not just talking about 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 supply service.

Fish

Fatty fish, such as salmon, tuna, mackerel and sardines, are full of omega 3s, which help boost the immune system and fight infections such as flu. In addition, there are many other health benefits, including:

Reduces the risk of cardiovascular disease
Helps reduce blood pressure
Lower risk of dementia and cancer

Garlic

The powerful antioxidant properties of garlic have been shown to potentially prevent or reduce the duration of colds. One 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 during the winter season, garlic has a whole host of other health benefits, including:

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

Lean meat

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

Fennel

Fennel can help remove chest congestion and relieve coughing.

Citrus fruits

Vitamin C may not be as useful as we thought for 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.

Mushrooms

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

Leafy greens

Dark, leafy greens such as spinach, cabbage, chard and rocket are excellent sources of vitamin C, which helps boost your immune system.

Tea

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

Increase your body's immunity
Increase in 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 cupboard supplies are stocked with tea bags!

Yoghurt

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