Immune-Boosting Foods to Add to Your Diet This Fall

As the air turns crisp and the days get shorter, fall brings with it more than just cozy sweaters and pumpkin spice everything—it also signals the start of cold and flu season. That’s why it’s the perfect time to give your immune system a little extra love. While no single food is a magic shield against getting sick, what you eat every day plays a big role in keeping your body strong and ready to fight off whatever’s going around. Here are some immune-boosting foods to sprinkle into your meals this fall and they’re actually pretty delicious.

 1. Citrus Fruits

Let’s start with the classics. Oranges, grapefruits, lemons, and limes are packed with vitamin C, which helps support the production of white blood cells—your body’s natural defenders.

Try this: Squeeze fresh lemon into hot water in the morning or toss orange slices into your fall salads.

2. Garlic

Garlic isn’t just for flavor—it’s a natural immune booster thanks to its active compound, allicin. It has antibacterial and antiviral properties and has been used for centuries for its medicinal qualities.

Try this: Add crushed garlic to soups, stews, or roasted veggies.

 3. Green Tea

Green tea is rich in antioxidants, particularly EGCG, which has been shown to enhance immune function. It also contains a small amount of caffeine, giving you a gentle energy boost.

Try this: Swap out your second coffee for a warm mug of green tea with honey and lemon.

4. Broccoli

Love it or hate it, broccoli is a powerhouse. It’s loaded with vitamins A, C, and E, as well as fiber and antioxidants. The trick is not to overcook it—light steaming keeps the nutrients intact.

Try this: Toss with olive oil and roast until crispy, or add to a stir-fry for an easy side.

5. Raw Honey

Raw honey has antimicrobial properties and can help soothe sore throats. It also contains antioxidants that support immune health.

Try this: Stir into tea, drizzle over a banana or a bowl of oatmeal, or use in homemade salad dressings.

6. Sweet Potatoes

Fall is sweet potato season, and it’s not just because they taste good. They’re rich in beta-carotene, which your body converts into vitamin A—a key player in maintaining healthy skin and mucous membranes (your first line of defense!).

Try this: Roast with cinnamon and a touch of maple syrup for a cozy side dish.

7.Bone Broth

Warm, nourishing, and full of minerals, bone broth is the ultimate comfort food with benefits. It contains collagen and amino acids that support gut health—and a healthy gut means a stronger immune system. It is also a protein powerhouse in itself!

Try this: Sip it on its own or use as a base for soups and stews.

8. Berries

You might think of berries as a summer food, but frozen berries are just as nutritious. They’re loaded with vitamin C and antioxidants that help protect your cells.

Try this: Blend frozen berries into a smoothie or add them to the batter when making pancakes.

 9. Mushrooms

Certain mushrooms—like shiitake, maitake, and reishi—contain compounds that help boost immune function. They’re also a good source of vitamin D, which many people are low on as the sunlight fades.

Try this: Add to pastas, risottos, or sauté with garlic for a simple side.

Don’t Forget the Basics

• Water: Staying hydrated helps flush out toxins and keeps your cells functioning properly.

• Sleep: Not a food, but just as important—your immune system needs rest to do its job.

• Whole Foods > Processed Foods: The more whole, colorful, and plant-based your meals, the better for your overall health.

Fall is the perfect time to slow down, spend some time in the kitchen, and nourish yourself from the inside out. Adding these immune-supportive foods into your routine doesn’t have to be complicated—just a few small changes can go a long way in keeping you healthy through the season. Stay consistent, listen to your body, and you'll set yourself up for feeling healthy throughout the Fall season, despite all the changes in weather and anything that is going on around you.

xoxo,