The colder temperatures and shorter days can also mean bouts of the cold and flu, but did you know that fruit helps fight the germs we’re exposed to in winter?

Studies have shown that the vitamins found in fruit keep your immune levels high, which allow you to fight off colds and flu. A recent study found that people who ate 3 or more servings of fruit daily had 25% fewer days with respiratory symptoms during winter, than those who ate less than 1 serving.

With the cold change in weather, here's the top winter food that will keep your office healthy, productive and the sniffles at bay.

Kiwi fruit

This fuzzy green fruit is jam-packed full of vitamins C and E, which help fight against those pathogens that try to do us harm. It also contains as much potassium as a banana, but with half the calories and is great for lowering blood pressure.

Kiwi fruit also has almost twice as much vitamin C than an orange, which makes it great for boosting your immune system.


It may be true what they say about an apple a day… Apples are packed full of flavonoids, which may help reduce the risk of heart disease, cancer and diabetes. Studies have also found that eating an apple can help increase your immune system, especially when you’re stressed out.

Apples are also full of calories, carbohydrates, vitamins and minerals, which keep you energized and alert naturally, making it a great alternative to that morning cup of coffee. Plus, it’s a quick snack you can munch on while you’re at your desk or in-between tasks.

Fun fact! Did you know…

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


Bananas can help reduce fatigue, depression and stress. They are also high in other vitamins and minerals which keep bones strong. They're also a good option to aid in the prevention of heart disease and high blood pressure.

Citrus fruits

Studies have shown that eating vitamin C rich fruit will help boost your immune system and help prevent the onset of colds and flu. Don’t worry about overdosing on VIT C- the body can’t store it, so it’s vital to replenish your supplies every day and anything that your body doesn’t use is just washed right out of your system.

Fill your diet with plenty of vitamin C rich foods, such as oranges, grapefruit, or use lemons and limes when cooking at home. Other VIT C rich foods include strawberries, tomatoes and broccoli.

Fun fact: The colour ‘orange’ is named after the orange fruit. Before that, it was called geoluread, which literally means yellow-red.


Blueberries are not just delicious, but they also have amazing medicinal benefits. The blueberry pirogue is filled with vitamins that can help treat and prevent coughs and colds! Not only do these low-calorie snacks keep you healthy by having one of the highest antioxidant levels in common fruits and vegetables; eating them has been proven as an excellent way to make sure your feeling good too!


Pineapples are low in calories but are nutritionally dense fruits. They are especially rich in flavonoids and phenolic acids, which reduce the risk of chronic disease such a heart disease, diabetes and certain cancers.

They are also an excellent anti-inflammatory, which is perfect for cold and flu season and treating cold symptoms and immune function.


Not only will watermelon give you those extra fluids you need to get better, as well as being a delicious source of extra vitamins, but it contains lycopene, a powerful antioxidant that helps with the prevention of illness, reducing respiratory inflammation and prevents infection. It’s also why watermelon has its red colour!

Fun fact! Did you know...

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


Strawberries are delicious and nutritious, with the added bonus of being low in carbs. They contain VIT C fiber that can help you maintain a healthy heart as well as manganese which may reduce oxidative stress on cells!

Slice some up and add them to your morning smoothies, cereal or just snack on them throughout the day. Here's a recipe: 2 cups strawberries (about 8 oz)  2 tbsp honey or higher natural sweetener 1/4 tsp ground cinnamon. Optional: whipped cream for topping. Place all ingredients into high speed blender and extract only when smooth.

What’s in season 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 top 4 fruit to eat during the winter months to beat the cold weather and flu

Corporate winter food for the office

In addition to the many health benefits of eating fruit, providing fresh fruit in the office has been shown to increase employee productivity by more than 10%, boost their energy levels, combat low morale and increase happiness. It can help improve memory and boosts the immune system.

You can help improve the overall health of your team, cut down on sick days and extended absences just by offering fresh corporate fruit in the office. With so many benefits for the company and individual, for a limited expense, it’s easy to see why so many workplaces are providing office fruit. It’s a win-win for everyone!

We're also 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 EatFirst today for a free quote and get fresh office food delivered to your workplace today.

Have you already check 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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