17 Autumn Foods that Boost the Immune System

Best autumn foods that boost the immune system

The autumn is a wonderful season.

But it’s very tricky.

One minute you are hot, and the next one you are cold.

Those frequent temperature changes and air humidity affect the development of viruses and bacteria.

And the only answer we have (besides not leaving the house that often, which isn’t quite an answer) is to boost your immune system. (1)

Luckily, nature took care to provide us with many kinds of immune boosters. (2)

So the only thing you need to do is to make sure you prepare them, and of course, eat them. (3)

So, let’s start.

Best autumn foods to boost your immune system:

1. Apples


Apples are one of the greatest joys of the fall, and now is the right time to enjoy them in various ways.

You can eat them in a pie, or bake them, you choose.

Raw apples are the best choice if you want to boost your immune system and you need to eat them with the peel which contains vitamins.

Apples are a good source of fibers and if you intake them, you improve the work of your digestive system, which is very important for your immune system and it helps with inflammations.

If you prepare apples, feel free to add some cinnamon, not only because it’s a perfect combination, but cinnamon also has an anti-inflammatory effect.

2. Broccoli


One of the best sources of vitamin K and vitamin C besides cauliflower is broccoli.

It is also a great source of potassium and fibers which improve the work of your digestive system and the gut flora, too.

Vitamin C is crucial when it comes to making collagen which strengthens tissues and bones and it accelerates the healing of wounds.

Moreover, it’s a powerful antioxidant that protects your body from free radicals.

3. Citrus fruits


It’s well known that citrus fruits are full of vitamin C, but besides that, they have many benefits for your health.

They contain flavonoids which enhance the health of your heart, and antioxidants which lower the level of bad cholesterol and triglycerides.

The vitamins in grapefruit and orange help your body tolerate colds better, even though they cannot prevent them, according to some researchers.

4. Sweet potato

Sweet potato

The sweet potato’s popularity grows day by day and it’s not only because it tastes great, but it also has many health benefits.

Sweet potato is an excellent source of potassium and it helps regenerate electrolytes, which improve the function of muscles and the heart.

It’s very high in fibers and carbs which will provide you with energy for a long time.

Also, sweet potato is one of the best alkaline foods.

5. Parsnip


The good old parsnip which resembles a pale carrot deserves a lot of praise.


It’s a mixture of nutrients such as folic acid, vitamin B6 and vitamin B5, which are essential for producing energy and good functioning of your metabolism

Chicken soup with parsnip is as good as any pharmacy drug for a cold.

If you are really into a parsnip, you can try baking it with a drizzle of olive oil, pepper, and salt, in order to keep all its nutrients without affecting its taste.

6. Pumpkin


It symbolizes the fall, it’s an inevitable decoration for Halloween, but it has a lot more to offer.

It’s high in antioxidants, loaded with vitamins A, C, and E, and its seeds are full of fibers, proteins, and minerals.

You can bake it in the oven with a bit of honey if you are craving something sweet.

Or you can put it in a pie, or make a stew out of it.

7. Garlic


You may have heard about the benefits of garlic, but it’s no harm to hear it again.

If you eat garlic daily, you can boost your immune system during the fall and winter, the period of the year when most people get sick.

Some researchers confirmed that people who eat garlic get fewer colds than people who don’t.

Garlic is a great food for better immunity, thanks to allicin and sulfur.

You may not know this but sulfur is the mineral that takes third place in your body.

That’s why it’s necessary to have it in sufficient amounts.

8. Fresh red pepper

Red peppers

You probably heard many times that when you are sick you need to intake a lot of vitamin C.

Ok, but why wait to get sick?

Intake necessary amounts of this vitamin regularly and your immune system will be stronger.

You need food that’s high in vitamin C to boost your immunity.

And which food is number 1 when it comes to vitamin C?

You may think lemon, orange, or kiwi.

But, the correct answer is red pepper.

Red pepper has more vitamin C than citrus fruits.

Vitamin C increases the production of white blood cells, which are responsible for boosting your immune system.

So it’s clear that red pepper should always be on your plate if you want to be healthier.

9. Ginger


Ginger has a powerful healing effect, but we also use it only when we have weak immunity and get sick.

It helps with sore throat, nausea, cough, but it’s also good as prevention.

Also, it is one of the best foods for gut health.

Ginger is high in gingerol, an ingredient that gives its specific aroma and spiciness.

If you don’t like its taste, try it with honey.

Ginger and honey are some of the best foods you should try if you have a sore throat.

10. Sunflower seeds

Sunflower seeds

If you like snacking chips and similar with a bunch of artificial flavors, I suggest you try sunflower seeds.

These seeds are high in magnesium, phosphorus, vitamin B6, vitamin E and they are all necessary for a good immune system.

Salted sunflower seeds are tastier, but you shouldn’t exaggerate with salt.

They are good as a snack, but don’t eat them all day!

11. Flax seeds


Talking about seeds, let’s not forget flax seeds.

Ground flax seeds are one of the healthiest things that will boost your immune system and won’t break the bank.

These seeds are high in antioxidants and lignin, one of the antioxidants is very helpful for protecting you from bacteria, viruses, etc.

Besides, flax seeds have vitamin B17 which is considered to fight cancer.

12. Watermelon


As you know, it’s full of water and it’s so refreshing.

But, it’s also high in a powerful antioxidant called glutathione which strengthens your immune system to fight infections.

Glutathione is found in the pink flesh of the watermelon near the rind.

13. Cabbage


Cabbage is high in vitamin C and glutamine.

And these ingredients boost your immune system.

It’s a cheap ingredient and it’s available during the winter.

Adding cabbage to soups and stews can increase the intake of antioxidants and nutrients.

14. Spinach


This is a very nutritious food.

It contains folate, which helps your body create new cells.

Spinach also contains antioxidants and vitamin C.

Eat raw spinach or blanched to get the most of its healing properties.

15. Almonds


A handful of almonds helps your immune system to recover from the bad consequences of stress.

The recommended daily intake is 1/4 cup and it’s quite enough for 50% of your daily needs of vitamin E, which boosts your immune system.

16. Grapefruit


Grapefruit is also high in vitamin C and flavonoids-natural, chemical compounds that protect your immune system.

If you are not a fan of grapefruit try oranges or tangerines.

17. Aloe vera

Aloe vera immunity

This is my favorite.

Aloe vera is really a magical plant.

You can read more about healthy aloe vera benefits here.

Aloe vera juice is really high in minerals.

It reduces the level of cholesterol in your blood, it helps you lose extra weight, it boosts digestion and the immune system. (4)

Namely, the aloe vera plant contains enzymes that are very good for digestion and detoxication.

Aloe vera contains a lot of vitamins including A, C, E, folic acid, B1, B2, B3, B6.

Furthermore, aloe vera is one of the few plants that contain vitamin B12, which helps the brain and nervous system function.

It also contains minerals such as calcium, magnesium, zinc, chrome, selenium, sodium, iron, and potassium.

And it’s high in amino acids and fatty acids that also help digestion.

If you want to read what is my favorite natural immune system supplement click on the link below:


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