The common cold can run through an office like a line of tumbling dominoes. They spread faster than the latest office gossip, thanks to close quarters and shared spaces. The air conditioning system becomes a superhighway for germs, and that innocent-looking communal keyboard? It’s practically a petri dish.
But you don’t have to just sit idly by and wait for illness to mess up your work rhythm. Instead, there’s a juicy solution! Read on to discover how the power of fruit can boost your immune system in combating pesky colds!
Apples
| Nutrition | Apple |
| Calories | 95 |
| Protein (g) | 0.5 |
| Sugar (g) | 18.9 |
| Fibre (g) | 4.4 |
| Potassium (mg) | 195 |
| Vitamin C (mg) | 8.4 |
All nutritional information has been sourced from USDA’s food database. Each serving is based on a medium sized apple (182g).
Apples are the unsung hero of the fruit bowl. A total nutritional powerhouse, apples are loaded with antioxidants – such as quercetin found in the peel. Antioxidants are important because they help protect your cells from damage caused by harmful molecules (called free radicals).
Quercetin is like your body’s personal bouncer, protecting your cells from damage and keeping your gut in top shape. That’s a big deal when you’re trying to stay healthy in an office environment where germs seem to lurk around every corner.
The only catch involved is that to enjoy the health benefits of your apple, you’ve got to eat it whole (excluding pip and core). That’s where most of the good stuff is hiding. Sure, apple juice is refreshing, but it’s not going to pack the same punch as chomping into the real deal.
Bananas
| Nutrition | Banana |
| Calories | 105 |
| Protein (g) | 1.3 |
| Sugar (g) | 14.4 |
| Fibre (g) | 3.1 |
| Potassium (mg) | 422 |
| Vitamin C (mg) | 10.3 |
All nutritional information has been sourced from USDA’s food database. Each serving is based on a medium sized banana (118g).
Bananas are portable nutrient stations that can be your best buddy when it comes to staying healthy. Stacked with potassium, bananas help balance fluids in your body – a crucial equilibrium when you’re feeling under the weather and need to stay hydrated.
But wait, there’s more! Bananas have a secret weapon: banana lectin. This nifty protein was shown to have antiviral properties in a 2014 study, meaning bananas can boost your immune system in battling any nasty viruses.
Bananas alone are a perfect source of nutrition. If you’re looking to mix things up however, why not slice one into some low-fat Greek Yoghurt? It’s a tasty way to up your protein intake without adding excess calories.
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Tangerines
| Nutrition | Tangerines |
| Calories | 47 |
| Protein (g) | 0.7 |
| Sugar (g) | 9.3 |
| Fibre (g) | 1.6 |
| Potassium (mg) | 146 |
| Vitamin C (mg) | 23.5 |
All nutritional information has been sourced from USDA’s food database. Each serving is based on a medium sized tangerine (88g).
Tangerines are tiny, tangy, and totally terrific for your immune system! These little citrus gems are bursting with vitamin C, the go-to nutrient when you’re trying to keep your immune system in fighting shape. Supporting the production and function of white blood cells, Vitamin C is essential for toughening up against colds.
But here’s the thing – while tangerines are packed with immune-boosting goodness, they do come with a little caveat. The acidity that gives them their delightful zing can be a bit rough on your throat, especially if it’s already feeling sore. No one wants to trade a cold for a raw throat, that’s why moderation is key.
If you’re feeling the scratch in your throat but still want to reap the benefits of that sweet vitamin C, here’s a pro tip: add a few tangerine slices to warm water. It tastes fantastic while ensuring you can enjoy the benefits of vitamins without the acidic burn.
Blueberries
| Nutrition | Blueberries |
| Calories | 84 |
| Protein (g) | 1.1 |
| Sugar (g) | 14.7 |
| Fibre (g) | 3.6 |
| Potassium (mg) | 114 |
| Vitamin C (mg) | 14.4 |
All nutritional information has been sourced from USDA’s food database. Each serving is based on a cup of blueberries (148g).
Blueberries might be small, but don’t let their size fool you! These blue dynamos are packed with power, especially when it comes to keeping your immune system in top form.
The power of blueberries lies in their flavonoids, particularly anthocyanins. This food component gives blueberries their distinctive blue colour, as well as their cold-fighting prowess. Not only do anthocyanins benefit your immune system, they also help to reduce blood pressure and prevent inflammation.
Feel free to keep it simple with a container of fresh blueberries. But if you’re feeling extra fancy, you can even sprinkle them over a salad for a burst of colour and flavour.
Say goodbye to office germs and hello to productivity! Explore Fruidel’s customisable fruit baskets and keep your team on their A-game.
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Plums
| Nutrition | Plum |
| Calories | 30 |
| Protein (g) | 0.5 |
| Sugar (g) | 6.6 |
| Fibre (g) | 0.9 |
| Potassium (mg) | 104 |
| Vitamin C (mg) | 6.3 |
All nutritional information has been sourced from USDA’s food database. Each serving is based on a medium sized plum (66g).
Plums are little health bombs, packed with vitamins A and C – two heavy hitters when it comes to supporting your immune system.
Vitamin A is your go-to for keeping your immune system strong and your vision sharp. Meanwhile, vitamin C is the antioxidant hero that helps your body fight off those annoying cold symptoms. Together, these vitamins make plums a powerful ally in your battle against office germs.
How Fruidel Can Keep Your Office Fighting Fit
When it comes to keeping your office healthy and energised, Fruidel is your (not-so) secret weapon. With our office fruit delivery service, we can transform your workplace to include a vibrant spread of fresh, immune-boosting fruits.
From crisp apples to sweet bananas, and even those powerful little blueberries, Fruidel has you covered. Our flexible fruit delivery service ensure that everyone in the office has their preferred fruit waiting for them! By having healthy snacks readily available, you’re making it effortless for your team to choose something positive for their body and mind.
So, why wait? Let Fruidel help you keep your office fighting fit, all year round! Apply for a free, no-obligation quote today.
Final Words
From the immune-boosting wonders of apples and bananas to the zesty kick of tangerines, each fruit offers its own unique benefits to keep you feeling your best. One shared feature between all five fruits is their immune boosting powers. Stop the next office cold in its tracks with a freshly curated bowl of fruit!
