Immunity-Boosting Options for the Workplace

Chances are if you’ve caught wind of a bug or a case of the sniffles spreading around the workplace, you’ve been hearing the explanation, “it’s that time of year.” Cold and flu season is upon us, and many of us are doing the best we can to avoid taking sick days or losing time to wrap up end of the year projects. It’s times like these when we should pay extra attention to what we’re eating and drinking. After all, our diets have a direct impact on our health.

A balanced, nutritious diet plays a key role in strengthening our immune systems and helping us fight against viral, bacterial, and other infections. The right immunity-boosting options could help us avoid succumbing to sickness and allow us to be happy and healthy throughout the winter.

The items you stock in your breakrooms and break spaces should reflect what employees want and need. With the rise of health-consciousness, there may be more pressure to provide workers with healthy options. While we all appreciate having access to indulgent options and comfort foods, it’s also important to have wellness-forward selections available. Chicken noodle soup and hot tea are great to have when you’re feeling under the weather, but having options that can help prevent you from getting sick in the first place is just as, if not more, valuable.

Why Focus on Immunity in the Workplace?

Immunity is your body’s defense system against harmful pathogens, and keeping it strong helps us stay healthy. In a workplace environment, where people are in close proximity and are constantly sharing spaces, a strong immune system can help prevent the spread of illness.

Having options that support employees’ health shows your workers you care about their well-being and are invested in their wellness. 

Employees who are well-nourished, energized, and healthy are more productive and focused. Making immunity-boosting snacks and drinks easily accessible can have a direct impact on workplace performance, while also fostering a healthier office culture.

Key Nutrients for Immunity

When considering immunity-boosting options for your workplace, look for food and drinks that are rich in vitamins and minerals that support immune function. Some essential nutrients to look for when choosing snack and drink options are:

  • Vitamin C: This powerful antioxidant stimulates the production of white blood cells, helping the body fight infections.
  • Vitamin D: Great for regulating immune system activity, vitamin D helps the body fight off viruses and bacteria.
  • Zinc: A vital mineral that plays a role in the production of immune cells, helping to combat infections.
  • Antioxidants: Foods that are rich in antioxidants can help reduce inflammation and oxidative stress which can weaken the immune system.
  • Healthy Fats: Omega-3 fatty acids support immune function and reduce inflammation.

Top Immunity-Boosting Snacks and Drinks for the Workplace

Different nutrients play different roles in supporting immune health, so there isn’t one food that can do it all. However, some nutrients, like the ones listed above, are especially helpful in supporting the immune system.  Let’s take a look at what immunity-supporting options you can make available in your micro markets, workplace pantries, or vending machines.

Citrus Fruits

Vitamin C works as an antioxidant that promotes the growth and activity of immune cells. This vitamin is also thought to increase the production of white blood cells, which are especially important in fighting infections. Citrus fruits like oranges, limes, grapefruits, and lemons are packed with vitamin C.

When it comes to providing citrus fruits in your workplace, consider the following options:

  • Fresh citrus fruits like oranges and grapefruits
  • Fruit cups with vitamin C-heavy fruits
  • Citrus-infused water
  • Freeze-dried fruit
  • Fruit bars
  • Berries like blueberries, raspberries, and strawberries
  • Fruit juices, like orange and cranberry juice

Yogurt and Probiotics

Probiotics can help balance the gut microbiome, which has a significant impact on immune function. A healthy gut can boost the body’s response to pathogens. Probiotics are often found in yogurt and other dairy products. They help support digestion and immunity.

Your workplace can provide:

  • Cups of unsweetened, low fat yogurt
  • Bottled yogurt and smoothie drinks
  • Fermented foods and drinks like pickles and kombucha

Nuts and Seeds

Nuts and seeds tend to be rich in zinc, a mineral essential for supporting immune health, helping the body fight off bacteria and viruses. Many nuts and seeds also contain vitamins such as B-6, phosphorus, vitamin E, and magnesium that help regulate and maintain your immune system.

Some examples of snacks with nuts and seeds include:

  • Almonds, salted or flavored
  • Pistachios
  • Sunflower seeds
  • Trail mixes
  • Peanuts
  • Snacks containing peanut butter

Hot Teas

Many of us reach for hot tea to soothe sore throats and alleviate congestion when we’re sick, but it’s also a great for preventing sickness. Teas like turmeric, ginger, peppermint, and chamomile all have antimicrobial properties that can help ward off illness and keep your immune system performing at its best. Green and black teas both contain flavonoids, a type of antioxidant. These drinks are a great alternative to sugary beverages and can also promote hydration.

Consider providing:

  • An assortment of hot teas in your breakroom
  • Honey and lemon to add to the teas
  • Specialty tea available at your work’s coffee bar

Dark Chocolate

Dark chocolate, especially varieties with 70% cocoa or more, is rich in antioxidants, which help support immune health. A small piece of dark chocolate can go a long way, providing a satisfying treat while offering benefits to the immune system.

Implement dark chocolate in your workplace in the following ways:

  • Dark chocolate bars and candies
  • Dark chocolate-covered fruits
  • Drinks like dark hot chocolate

Water

Water helps produce lymph which carries white blood cells and other immune system cells through the body. Having water available promotes proper hydration which makes it easier for immune-boosting nutrients to get where they need to go in the body.

There are several ways you can offer water in your workplace, including:

  • Bottled water
  • Sparkling water
  • Water and ice dispensers
  • Fruit-infused water

Vegetable Sticks and Hummus

Raw vegetables, like carrots, cucumbers, and bell peppers, are high in vitamins A and C. Pairing them with hummus adds a dose of protein and healthy fats, all of which are essential for immune function.

Make these items available in your micro markets and coolers for employees to grab and enjoy.

 

Viruses and illnesses spread easily in workplace environments. It’s important to support employee well-being wherever possible. A great way to do this is by offering immunity-boosting snacks in the workplace. By providing employees with easy access to nutritious options that strengthen the immune system, you help them stay healthy and energized, even during the busiest times of the year. Adding immunity-boosting snacks to the workplace is a small investment that has a high pay off for both employees and the business as a whole.

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