05 May 2020

Superfoods: top tips to help boost the immune system of your workforce

The ongoing pandemic has most of us at home in self-isolation. With all that idle time, it's easy to get tempted into grabbing another bag of crisps or a chocolate bar. However, it goes without saying that staying healthy is of the utmost importance nowadays, which is why it’s important that we properly prepare our meals to ensure we’re getting the right nutrition.

Here are the best superfoods for keeping your employees’ immune systems strong and healthy.

Berries

Don’t be fooled by their size. Berries have all sorts of nutrients for boosting the immune system. In our “Best Foods to Eat to Keep Calm at Work” blog, we shared that these fruits are packed with antioxidants, which are vital for keeping the immune system in great shape.

Different berries also protect the immune system in their own special way. For instance, dark berries like blueberries and blackberries contain antioxidants called bioflavonoids that help sustain the immune system’s health. Meanwhile, elderberries are filled with flavonoids, which help strengthen the immune system’s response.

You can enjoy a mixed bowl of berries as a pre-workout snack, or replenish yourself with a post-workout berry smoothie.

Citrus fruits

Another food source that can do wonders for the immune system are citrus fruits — from oranges and grapefruit, to lemons and limes. These brightly-coloured fruits are one of the best sources of vitamin C. Aside from being an essential nutrient for building a fortified immune system, this vitamin helps you maintain strong muscles. Dr. Sara Kayat also notes that vitamin C is an antioxidant that fights off those pesky free radicals that can harm your cells, tissues and genetic material.

A great way to consume these tangy treats is by eating one about 30 minutes before your workout so that your muscles are really equipped with the vitamin, and thus able to repair themselves.

Rice

Rice is a prime carbohydrate source for keeping you healthy and active. Not only will it safely sustain your energy for your exercise routines, but it also prevents you from overexerting yourself.

Regardless of their variant, all rice types are extremely easy to prepare. That said, those who want more nutritional benefits can go for options like red or black rice. Black rice, in particular, is full of antioxidants that safeguard your immune cells from dangerous free radicals.

You can try making a hearty black rice bowl mixed with a lean protein option before your next workout.

Kale

Kale has inarguably been a favourite superfood in the health and wellness world for quite a while now – and for good reason. This leafy green vegetable is chock full of antioxidants that strengthen your immune system, while also detoxifying your body from any harmful substances. Moreover, nutritionist Nicola Shubrook points out that kale contains the hormone selenium, which makes your body less vulnerable to infections.

Whether it’s creating a kale salad or having it as a side dish, be sure to knead this veggie when preparing it in order to break down its fibrous cells. Like we said, it’s essential to keep employees’ immune systems in tip-top shape during these tough times – and incorporating these superfoods will surely make a world of difference.

This article is provided by Incorpore.