Fall Foods to Support Your Immune System
- Christina (Chris) Miller, MD
- Sep 18
- 3 min read
Fall is here — crisp mornings, golden leaves, cozy sweaters — at least up here in the mountains
where I live. But along with the beauty of the season often come colds, flu, and other immune
challenges. The shift from long summer days to cooler, shorter ones makes this the perfect time
to nourish your immune system with foods that are seasonal, warming, and packed with
protective nutrients.
Why Seasonal Eating Matters
Nature is wise and always seems to know what we need. Fall brings foods that deliver just what
our bodies crave right now: vitamin C–rich fruits to help fend off viruses, beta-carotene–packed
vegetables to strengthen mucous membranes, and zinc-rich foods to keep immune cells firing.
Eating with the seasons means fresher, more nutrient-dense produce, and a lighter footprint on
the planet.
The Immune-Boosting All-Stars
Here are some of my favorite fall foods to keep your immune system strong and resilient:
Winter Squash (Butternut, Acorn, Kabocha) – Packed with beta-carotene, which your
body turns into vitamin A to support immune cell function and maintain healthy skin — your first line of defense.
Apples – Rich in quercetin, a natural antioxidant that supports respiratory health and
calms inflammation. They’re also a prebiotic powerhouse for your gut microbiome.
Kale & Dark Leafy Greens – Loaded with vitamin C, vitamin K, folate, calcium, and immune-supportive phytonutrients.
Mushrooms – Contain beta-glucans that prime immune cells (like macrophages and NK cells) for action. Shiitake, maitake, and oyster mushrooms are great options — but any
mushroom counts.
Garlic & Onions – Full of sulfur compounds with antibacterial and antiviral properties
— plus they make soups, stir-fries, and salads taste amazing.
Citrus & Pomegranates – Bright, tangy, and full of vitamin C to help reduce oxidative stress.
Pumpkin Seeds – One of the best plant-based sources of zinc, essential for T-cell function and wound healing.
Pro Tip: Chop or crush your garlic, onions, and kale at least 10 minutes before cooking. This
activates enzymes that maximize their immune-boosting potential.
Lifestyle Pairings
Food is powerful, but it works best when paired with immune-supportive habits:
Prioritize sleep – 7–9 hours a night gives immune cells time to recharge.
Move your body – Moderate exercise improves circulation so immune cells can reach
where they’re needed.
Manage stress – Chronic stress suppresses immunity. A few minutes of deep breathing, journaling, or stepping outside can reset your nervous system.
Stay connected – Meaningful connection with others has been shown to strengthen
immune resilience.
Check your vitamin D – As the days get shorter, make sure you have enough vitamin D
to support immune health.
Cozy Recipe: Apple–Squash–Kale Soup
This soup is fall in a bowl — warming, nourishing, and deeply supportive of your immune system. It’s one of my all-time favorites, inspired by my friend Chef Martin Oswald. The sweetness of squash and apple balances the earthiness of kale, while onions add depth. A touch of cinnamon makes it cozy and just a little bit magical.
Ingredients
4 cups butternut squash (bake whole at 350°F for 1 hour, then peel and cube — or use
frozen)
2 apples, chopped
4 cups kale (or other greens), tough stems removed, chopped
1 large onion, chopped
2 tsp apple cider vinegar
3 cups vegetable broth or fresh veggie juice (celery, carrot)
2 cups water
Optional for creaminess:
½ cup unsweetened non-dairy milk (soy, almond, or hemp)
¼ cup cashews or hemp seeds
1 tsp cinnamon
½ tsp freshly ground nutmeg
Instructions
In a soup pot, sauté onion with 2 Tbsp water over medium heat for 5 minutes.
Add squash, apples, kale, vinegar, broth (or juice), and water. Bring to a boil, then reduce heat, cover, and simmer 30 minutes, until kale is tender.
Blend about half of the soup with nondairy milk and nuts (if using), then return to the pot.
Stir in cinnamon and nutmeg, ladle into bowls, and enjoy warm.
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