5 Fall Foods to Supercharge Your Immune System
By
Dr. Scott Olson, ND
Posted November 18, 2024
It starts with a tickle in the back of your throat…
Or a little sniffle or sneeze—and before you know it, you’re knocked down for the count.
Cold and flu season has arrived.
If you’ve managed to escape these sneaky little viruses so far, let’s try to keep it that way.
Because, let’s be honest, with Turkey Day approaching fast, the LAST thing you need is to be sidelined by illness.
But HOW we will boost your immune system and reduce your risk might surprise you…
We’re going grocery shopping!
Mother Nature provides us with an arsenal of immune-boosting superfoods that are at their peak during the fall months.
And the best part? They’re not only good for you but also downright delicious.
So, let’s take a closer look at the top five fall superfoods that can help keep your immune system in fighting shape all season long…
- Kale: The Lean, Green, Immune-Boosting Machine
You’ve probably heard kale being touted as a superfood, and I can confirm it’s for a good reason. This leafy green is packed with more nutrients per bite than you can shake a stick at.
But kale is a real heavyweight champion when it comes to immune health. Just one cup of raw kale delivers an impressive 22 percent of your daily vitamin C needs. Kale ALSO contains vitamins A, B6, K, folate, fiber, carotenoids, and manganese.
And that’s not all. Kale is also loaded with antioxidants that help tamp down illness-linked inflammation throughout your body.
So, whether you’re tossing it in a salad or blending it into a smoothie, make sure this green goddess makes a regular appearance on your plate.
- Pumpkin: Not Just for Lattes
Sure, we all love a good Pumpkin Spice Latte, but this fall favorite has a lot more going for it than just flavor.
Pumpkins are chock-full of beta-carotene that our bodies convert into vitamin A, a key player in keeping our immune systems in tip-top shape. Some research even suggests it might boost the effectiveness of your flu shot.
Pumpkin also contains a healthy amount of immune-boosting vitamin C, zinc, iron, and folate.
Whether scooping it out of a can or roasting a fresh pumpkin, this versatile veggie deserves a spot in your fall menu rotation.
- Brussels Sprouts: The Mighty Miniature Cabbages
There’s no denying that Brussels sprouts pack a serious nutritional punch. And I’m convinced that most folks who aren’t fans of these miniature cabbages have only had mushy, poorly cooked ones.
These little green powerhouses are brimming with vitamin C, nearly 100 percent of your daily recommended amount in just one cup. Vitamin C is crucial for a healthy immune system, helping to neutralize those nasty free radicals that can lead to illness.
So, don’t skimp on the Brussels sprouts this season, whether roasting them with garlic and parmesan or shredding them into a crunchy and delicious slaw.
- Butternut Squash: The Beta-Carotene Bonanza
When it comes to fall comfort foods, butternut squash soup is hard to beat. But this creamy delight isn’t just warming your soul, it’s boosting your immune system too.
One cup of cooked, cubed butternut squash delivers over 100 percent of your daily vitamin A needs, plus a hefty dose of vitamin C, potassium, and calcium.
But here’s the real kicker… butternut squash is loaded with carotenoids, an antioxidant that helps keep your immune system functioning at its best.
- Apples: There’s a Reason for That Old Saying
“An apple a day keeps the doctor away” is more than a catchy phrase. These crisp fall fruits are packing some serious immune-boosting power.
One large apple provides about 10 percent of your daily vitamin C needs. Plus, apples are also rich in antioxidants like quercetin and catechin, which help fight inflammation.
Whether baking them into a pie or slicing them into a salad, make sure apples are on your fall shopping list.
These foods can give your immune system a leg up, but be sure to tie them in with other healthy habits, including regular exercise, good sleep, and regular hand washing.
Go ahead and fill your plate with these seasonal superstars. Your taste buds—and your immune system—will reap the benefits.
P.S. “Bear Hack” helps you stay healthy all fall and winter long.
Source:
FoodData Central Food Search, U.S. Department of Agriculture, usda. gov
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Plant Compound SLASHES A1c Levels in 12 Weeks
Diabetes is skyrocketing in the United States. And the trend shows no sign of slowing down. The projected number of adults with diabetes is expected to increase from 22.3 million (9.1 percent) in 2014 to 39.7 million (13.9 percent) in 2030, and further to 60.6 million (17.9 percent) by 2060. That’s a massive 165 percent...
Two-Week Diet Switch Transforms Your Health
You know how you feel sluggish and “off” after a vacation filled with fast foods and processed snacks? Well, it’s not all in your head (or merely guilt). When you switch to an unhealthy Western-style diet, there are physical consequences—and they kick in faster than you might think… The Western diet is characterized by ultra-processed...
WARNING—Your Water Bottle Is Hiding a Disgusting Secret
Recently, a few people have asked me if it’s true that their water bottle has more germs than a toilet seat. It’s a shocking comparison that’ll make you think twice about everyday objects you use without much thought. So, is this claim true? Well, I must warn you that you might not like the answer…...
Research Reveals 3-for-1 Brain Protection "Checklist"
Age-related brain diseases—including stroke, dementia, and depression—threaten our quality of life. They can take the shine right out of your Golden Years. But you don’t have to take these threats lying down. While there are no guarantees in life, there are steps you can take to turn the odds in your favor—especially when it comes...
Mailbag: Your “Healthy Diet” Might Leave You Running on Empty
“Do supplements really work?” Hopeful Skeptic Hi Hopeful, That’s a fantastic question! It gets straight to the heart of a vital fact about human biology. Our bodies are incredible machines. But they don’t work in a vacuum. They require outside help to function. For example, they can’t manufacture most vitamins and minerals on their own....
Forgotten 80s Superfood Reemerges as Artery Superstar
Do you remember when vitamin E was the talk of the town? This common nutrient had a surge of popularity in the 80s and 90s. But now I can’t remember the last time I had a patient ask me about it. Well, it turns out this forgotten 80s superfood deserves another moment in the spotlight....
Strokes CAN Strike Twice—This Simple Fix Cuts Your Risk 20%
They say lightning never strikes twice in the same place. But that old adage couldn’t be further from the truth when it comes to strokes. If you’ve had a stroke, you might think you’re out of the woods once you recover. But the reality is far different… A comprehensive study published in JAMA revealed the...
Can Your Diet Defend Your Brain From Aging?
Our brains work hard every day, helping us solve problems, create memories, and connect with loved ones. But as we age, they face new challenges that can quietly chip away at our vitality. One of those challenges? The buildup of iron. Though iron is essential for many functions, too much can harm your brain, contributing...
Common Deficiency DOUBLES Risk of Your Body Attacking Itself
Most of us know vitamin D as the “sunshine vitamin.” And many think of it mainly for bone health as we age. But research now suggests that this nutrient may be just as crucial for supporting our immune system throughout life, beginning as early as childhood. In fact, a lack of vitamin D, especially in...
What Is a Healthy Night’s Sleep? Three Critical Criteria
We’ve all heard the advice about how important getting enough sleep is to your health. Heck, I have even given this advice countless times. But here’s what the so-called sleep experts aren’t telling you—that perfectly uninterrupted eight hours of sleep they keep preaching about? It’s a myth. In fact, if you wake up several times...