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Eating healthy for winter is a surefire way to reduce your number of sick days. These are our top super foods that you should add to your diet this winter.

The winter months can be cold and dark. It brings with it a smattering of coughs, colds and even seasonal flu to plague the body. While we may want to wallow in comforting carb-heavy foods we should take time to ensure we are eating nutrient rich foods to help boost our immune systems.

Preparing nutrient-rich and healthy for winter is a surefire way to reduce your number of sick days this season. These are our top super foods that you should add to your diet this winter.


This includes blueberries, raspberries, strawberries, blackberries, and other edible berries whether fresh or frozen. These small fruits score big on the antioxidant scale. Antioxidants defend cells from damage caused by harmful free radicals in the body.


A love or hate vegetable but worth adding to your go-to food list. High in fibre, this super veg has a high supply of antioxidants then raises the game with Vitamin C, calcium and folate.

Dark leafy greens

Your common choices include kale, spinach, collards, cabbage, and bok choy. With so much options, you can always find one to suit your taste buds. They are all packed with essential vitamins and minerals to help you stay healthy during these colder months.

Winter squash

This includes pumpkins and sweet potatoes. These carb-rich veggies are rich in fibre and full of vitamins A and C. Baked, boiled or steamed they are a good choice  to calm your carb cravings.


Eggs offer a great source of protein, and they're one of the few foods that naturally contain vitamin D, which helps the body absorb calcium. Eggs also contain iron, vitamin A and a rich supply of B vitamins.


Oily fish, think salmon, mackerel and sardines, contain omega-3 oils, the number one anti-inflammatory for the whole body. They also contain selenium and vitamin E - important immune system boosters. Not only do they help the body fight disease, but they are essential for healthy brain development.


Some examples would be natural probiotic yoghurt, kefir, kimchi, sauerkraut and kombucha. These foods all have one thing in common, they are stuffed full of the friendly bacteria your stomach loves.

Dark Chocolate

We saved the best for last. Cocoa, the main ingredient in chocolate, is full of antioxidants and a great addition to your diet. Eat chocolate that is over 70% cocoa and you will get the greatest health benefits with a lower sugar content than its milk chocolate counter parts.

If you would like to learn more about how nutrition can help shape and support your organisations wellbeing, read more here: or feel free to please contact us online or call 1800 258 487.