7 Fall Foods That Support Your Immune System

As cold and flu season arrives, you may be wondering what you can do to help keep your immune system strong. One place to start is your diet.

“What you eat plays an important role in how well your immune system functions,” says registered dietitian Ginger Cochran, MS, RDN, CDCES, EP.

Fall brings plenty of seasonal foods packed with vitamins, minerals, and other nutrients your immune system needs.

Here are seven fall foods Cochran recommends adding to your plate this season.

How nutrition can affect your immune system

Your immune system needs a variety of key vitamins and minerals to work well.

These include:

• Vitamins A, B6, C, D, and E
• Folate
• Iron
• Selenium
• Zinc

“A diet that doesn’t have enough of these nutrients can affect how well your immune system works, making it harder to fight off illnesses,” cautions Cochran.

Foods that support your immune system

1. Butternut squash

Butternut squash is rich in vitamins A and C, two important nutrients involved in healthy immune function.Butternut squash is rich in vitamins A and C, two important nutrients involved in healthy immune function.

“One cup of cooked butternut squash provides more than 100% of the daily value for vitamin A and about one-third of the daily value for vitamin C,” says Cochran.

2. Pomegranate

Beneath a pomegranate’s firm outer layer are small, juice-filled sacs called arils. These bright red arils contain vitamin C and are packed with polyphenols, powerful antioxidants that protect your healthy cells from damage.

3. Pumpkin

Pumpkin is an excellent source of vitamin A. A half-cup of canned pumpkin provides more than 100% of the daily value for vitamin A.

And don’t forget the seeds. Pumpkin seeds, also called pepitas, are rich in zinc, a mineral your immune cells need to function properly.

4. Brussels sprouts

Brussels sprouts provide vitamin C and fiber, along with natural compounds called glucosinolates.

“When you eat brussels sprouts, your body breaks down glucosinolates into substances that can help lower inflammation and support your immune system,” says Cochran.

5. Leafy greens

Leafy greens such as kale and spinach provide several key nutrients that help support your immune system and fight infection, including vitamins A, C, and folate.

6. Ginger

Ginger contains antioxidants and natural substances that may help the body manage inflammation, an important part of a healthy immune response.

7. Lemon

“Lemons are a great source of vitamin C and contain plant compounds that help support your immune system,” says Cochran.

Try: Fall pomegranate and butternut squash salad

Looking for an easy way to put some of these foods on your plate? This fall salad combines butternut squash, pomegranate, leafy greens, pumpkin seeds, and lemon in one meal.

Makes 4 servings

Ingredients

Salad:

• 2 cups butternut squash, peeled and cubed
• 5 – 6 cups mixed leafy greens
• 1 tablespoon olive oil
• ½ cup pomegranate arils
• ½ cup pumpkin seeds
• ⅓ cup crumbled goat cheese
• Salt and pepper to taste

Lemon olive oil dressing:

• 3 tablespoons extra-virgin olive oil
• Juice of 1 lemon
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• Salt and pepper to taste

Directions

1. Preheat the oven to 400 degrees Fahrenheit.
2. Toss the butternut squash with 1 tablespoon of olive oil and season with salt and pepper. Roast for 25 to 30 minutes, or until tender and lightly browned.
3. To prepare the dressing, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a small bowl.
4. Add mixed leafy greens to a large bowl. Top with roasted squash, pomegranate arils, pumpkin seeds, and goat cheese.
5. Drizzle with the lemon olive oil dressing just before serving.

Key takeaways

While there’s no magic superfood that can boost your immune system, eating a balanced diet is one of the simplest ways to support your overall health.

“Eating a variety of colorful fruits and vegetables helps ensure you get several essential vitamins and minerals,” says Cochran.

In addition to maintaining a nutritious diet, Cochran also recommends to:

• Stay active with at least 150 minutes of moderate exercise per week.
• Prioritize rest by getting 7-9 hours of sleep each night.
• Stay hydrated by drinking fluids regularly throughout the day.
• Wash hands with soap and water for at least 20 seconds.

If you have questions about which foods are right for you, talk with your primary care provider or a registered dietitian.