How To Use Nutrition To Boost Immunity This Fall
As the leaves begin to change and the weather gets cooler, our immune systems may need a little extra support to ward off seasonal illnesses and stay resilient through the colder months. Thankfully, there are plenty of immune-supportive foods at your fingertips to keep you feeling your best. Here’s how you can use food to boost your immunity naturally.
Embrace Seasonal Fruits and Vegetables
Fall brings an array of vibrant, nutrient-dense fruits and vegetables, each packed with essential vitamins, minerals, and antioxidants. Eating with the seasons is a wonderful way to keep your body in its natural rhythms, while supporting immunity.
Here are a few nutrients to focus on:
Vitamin C: Found in pumpkins, bell peppers, and Brussels sprouts, vitamin C is a powerful antioxidant that enhances immune cell function. It can help your body respond better to pathogens and shorten the duration of colds.
Vitamin A: Known for its role in skin health and immune cell integrity, vitamin A is found in orange and yellow produce like carrots, sweet potatoes, and butternut squash.
Zinc: Essential for immune cell production, zinc-rich foods include pumpkin seeds, chickpeas, and cashews. Zinc deficiency has been linked to weakened immune function, so be sure to include it in your diet.
Try roasting a medley of root vegetables or adding butternut squash and kale to a warm soup.
Looking for immune support for kids? Read this!
Incorporate Fermented Foods for Gut-Immune Health
Your gut plays a major role in your immune system, in fact, our gut houses the largest area of immune tissue in the body. A healthy gut microbiome supports immune function by protecting against harmful pathogens like viruses and bacteria and promoting the production of antibodies. Fermented foods are rich in probiotics, beneficial bacteria that help maintain a balanced microbiome. Consider adding both fermented foods, such as sauerkraut, kimchi, kefir or coconut kefir and prebiotic foods, such as garlic, onions and asparagus to support gut-immune health.
Support Immunity with Functional Mushrooms
Functional mushrooms, such as reishi, chaga, and shiitake have been used in traditional medicine for centuries due to their immune-boosting properties. Mushrooms contain beta-glucans, unique polysaccharides that modulate the immune system, enhancing its ability to ward off infections.
Reishi: Known as the “mushroom of immortality,” reishi helps regulate the immune response and is an adaptogen, meaning it also reduces stress, which is key for immunity.
Chaga: This antioxidant powerhouse helps to reduce oxidative stress, and it has antimicrobial properties that support immune health.
Shiitake: Rich in vitamins, minerals, and beta-glucans, shiitake mushrooms are both culinary and medicinal, making them an easy addition to soups, stir-fries, or even roasted as a side dish.
Include Healthy Fats to Reduce Inflammation
Healthy fats, especially omega-3 fatty acids, are essential for reducing inflammation and supporting immune cell health. Omega-3s can be found in fatty fish like salmon and sardines, as well as in chia seeds, flaxseeds, and walnuts. These fats support cell membranes, making immune cells more resilient to invading pathogens.
Add Spices and Herbs for an Extra Immune Boost
We love cooking with a variety a different herbs and spices all year round, but now is a great time to introduce warming spices that also support immunity.
Here are some key spices to include:
Ginger: Known for its anti-inflammatory and antibacterial properties, ginger can help fight infections and soothe inflammation.
Turmeric: The active compound in turmeric, curcumin, is a potent anti-inflammatory and antioxidant, making it excellent for immune health. Be sure to add a pinch of black pepper and coconut oil to increase absorption by up to 2000%!
Garlic: Rich in allicin, garlic is known to boost white blood cell response to help fight infection, especially when eaten raw.
Hydrate with Herbal Teas and Broths
Warm herbal teas and nutrient-dense broths are perfect for hydration and immune support in the fall. Consider teas like elderberry and echinacea for fighting colds & flus and sip on bone broth or add real broth to soups, rice and stews for more immune support.
Nutrition has the power to support us throughout all seasons, so take advantage this fall!
Asher Kleiber
Registered Holistic Nutritionist
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