5 Fall Foods to Boost Your Immune System

Fall is a great time to boost your immune system as a certain set of germs starts to circulate. Fortunately, there are also some great seasonal foods that support immune system health.  

Apple picking, anyone? Take advantage of apple season this year and stock up on these immunity boosting gems! Chock full of fiber and vitamin C, the benefits from eating apples are many. There is a lot of variety among apples so whether you’re craving crunchy and tart or soft and sweet, there’s an apple for you. Pair with nut butter for a powerhouse snack or use in baked goods to reduce the amount of needed sugar. Of course, crunching your way through a whole apple is probably the simplest way to get your apple-a-day.  

Pumpkins aren’t just for porches, you know! While you’re sure to see these guys in the lead-up to Halloween, pumpkins are available all fall and offer as much health benefit as they do visual delight. Vitamin A and fiber makes pumpkins a great addition to your immunity boosting meal plan, and they are super versatile! Sure, there’s pumpkin pie, but have you ever had pumpkin soup or roasted pumpkin wedges? This dish can go both savory and sweet, so use your imagination. 

Kale used to be considered inedible by some, but over the past few decades it’s earned a lot of culinary respect. You can roast it for chips, massage it for salad, sauté it for soups and side dishes or add it to smoothies (it pairs well with pineapple). Kale has many vitamins and nutrients in it that make it great for your immune system. It’s also known to be anti-inflammatory. What are you waiting for?  

Sweet potatoes are so incredibly adaptable and delicious it seems like just a bonus that they’re also healthy. In addition to vitamins A and C, sweet potatoes contain a lot of fiber and complex carbohydrates which help you to feel fuller, longer. Sweet potatoes are a great substitute for regular potatoes. The puree can be added to pancake batter, or you can shred them to make a delicious breakfast hash.  

Cranberries may not be as popular as their summer berry counterparts, but they are just as mighty! They are rich in vitamin C and antioxidants, and there’s some evidence that they may offer protection to your heart and urinary tract. As every Thanksgiving table knows, they make a great sauce; they’re also a great way to elevate baked goods and salads. Dried cranberries are a great snack for on-the-go — though sometimes they’re coated in sugar so check your labels before purchasing. 

If you’re not already incorporating any of these immunity-boosting fall foods into your meals, give it a try this week! Go for simple and your taste buds — and immune system — will thank you.