Being in a tropical country, once the weather starts fluctuating throughout the day – its normal to expect cold and flu season to become far more prevalent. So what can you do to take a stand against these viruses? In today’s post, we’ll introduce you to some vitamin-rich foods that are in season and that can help you to stay healthy.

You’re probably familiar with this scenario: you arrive at the office, bright and early and you find people sniffing and coughing around you, and alarm bells start to ring: it’s time for you to take action and boost your immune system with the right kind of foods, so that your immune system can fight with those viruses. There are certain fruits which can help you to stay healthy by activating your metabolism, providing a vitamin boost or even by calming your nerves. Here is our list of top foods that should always be on your shopping list during this flu season:


Kiwifruit is higher in vitamin C per ounce than most other fruits.

Kiwifruit is low in calories, an excellent source of vitamins: C, A, K and provides high amounts of dietary fibre. Inside this small fuzzy brown fruit is a semi-translucent emerald green flesh that is creamy in consistency with its uniquely sweet and zesty flavor. It gives possible health benefits such as: beautiful skin, better sleep, heart health, lower blood pressure and prevention of constipation. Stored in a refrigerator, kiwifruit will remain fresh for up to 40 days, and this can be extended to 80 days with Liebherr’s BioFresh technology.

Honeydew (Melon)

Honeydew has all the essential nutrients and the best choice when you’re craving for something sweet.

Honeydew is a member of the melon family, which contains high amounts of vitamin C, potassium, copper and several B vitamins. It makes a refreshing treat on a hot summer day and since it is low calorie and a healthy choice, you can snack on it anytime you crave for something sweet. Honeydew can be eaten on its own, tossed into a salad or make a smoothie out of it. Keep honeydews fresh in a refrigerator for up to 17 days, and for up to 19 days in a BioFresh compartment.

Red Capsicum

Besides being a powerful antioxidant, red capsicum is a great source of vitamin C – even higher than orange.

Red capsicum contains nearly three times more vitamin C than an orange and also a great source of vitamin A, vitamin B6, magnesium, lycopene and is packed with antioxidants. It helps reduce bloating, prevents hypertension and increases metabolic rate. Commonly a staple ingredient to pizza, this member of the pepper family is also good addition to any tomato based dishes, grills, roasts, omelettes and salads. When refrigerated, capsicum can be stored for up to 17 days but, in a Liebherr BioFresh compartment, it will keep fresh for up to 30 days.


Apples are packed with vitamins, strengthen the immune system and help prevent cardiovascular diseases.

There’s good reason for that well-known saying ‘An apple a day keeps the doctor away’ because, with their broad array of minerals and essential vitamins, apples will help to protect you against cardiovascular disease and strengthen your immune system. You’ll never go wrong with apples, whether they’re mixed with other fruits in a fruit salad or enjoyed as a fresh snack, they are always a healthy option. Apples can be stored for up to 50 days in a conventional refrigerator and for up to 80 days in a Liebherr BioFresh compartment.

Of course, it is not just a healthy balanced diet that stops us from becoming ill during these times of year. Things like regular exercise, fresh air, sufficient sleep and regularly washing your hands are just as important to good health as are vitamins and a nutritious diet. As always, the best approach is to enjoy a little bit of everything and thereby ensure that your whole body is well protected, which makes it harder for viruses to take hold.

Download our BioFresh App for more useful information about food storage life and its nutritional values.

We’d love to hear your tips and tricks for avoiding colds and the flu. Use the comment function below this post or start/join in discussions with us on Facebook.