Immune-Supporting Foods for Fall and Winter: What Actually Works
By Lizzie Streit, MS, RDN, LD
October marks the beginning of cold and flu season, leading to renewed buzz about foods, supplements, and drinks that support the immune system. As cooler weather leads to more time spent indoors, you may be wondering what you can eat to keep yourself healthy during the fall and winter.
Fortunately, produce that comes into season in October provides a variety of nutrients and compounds that can keep your body and immune system in tip top shape! So instead of buying the latest trendy supplement to decrease your chances of getting sick, first reconsider your food choices.
Keep reading for the top four categories of foods to eat this month and throughout the winter to support immunity.
1- Vitamin C
Vitamin C is almost synonymous with immune support, but it’s not really the cold-busting, cure-all that you may have been led to believe. As an antioxidant, this water-soluble vitamin can protect immune cells from free radicals that would otherwise cause damage and compromised function. It also supports other functions of the immune system and accumulates in cells that respond to infections. In fact, vitamin C deficiency may increase your susceptibility to infections.
However, studies have yielded mixed results when it comes to the role of vitamin C supplementation in preventing colds. A large review of 29 studies found that taking vitamin C supplements did not reduce the incidence of colds in the general population.
These results suggest that taking high doses of vitamin C is not necessary. Instead, eating a variety of foods that naturally provide vitamin C can help you meet your needs and in turn support immune functioning. Think of ways you can add them to your meals throughout the week, but don’t get too caught up on hitting a certain target.
Fall foods that provide vitamin C include:
● Red bell peppers. Although they’re at the tail end of their season in October, red bell peppers are still worth enjoying for as long as you can. Just ½ cup of raw pepper provides over 100% of the Daily Value (DV) for vitamin C. Enjoy sliced red bell pepper with hummus or added to veggie wraps and sandwiches.
● Broccoli. This cruciferous vegetable is an excellent source of vitamin C. Use a gentle cooking method, such as steaming, to preserve as much of the vitamin C content as possible. Serve it on the side of meat or fish.
● Brussels sprouts. Brussels sprouts are delicious roasted or raw. Pair with a lemon dressing to complement their slightly bitter flavor, or sprinkle them with parmesan cheese if you want to try them roasted. Just ½ cup of cooked Brussels sprouts provides over 50% of the DV for vitamin C.
● Cabbage: Affordable and nutritious, cabbage can be a staple of your 1200 calorie meal plan if you want to maximize your vitamin C intake. Serve it raw in coleslaws or sauteed with apples, onion, and white beans.
2 - Zinc
Zinc is an essential mineral that facilitates the normal development of immune cells and the body’s response to inflammation and tissue damage. Maintaining adequate zinc levels is therefore vital for supporting and maintaining immune function.
Similar to vitamin C, however, zinc supplementation does not appear to reduce your chances of catching colds. Getting enough zinc from foods can help you meet your daily needs instead.
In general, produce does not have a lot of zinc. However, there is one food in season in the fall that provides a significant amount of zinc. Just one ounce of roasted pumpkin seeds contains 20% of the DV for this mineral! So, when you carve pumpkins for Halloween, be sure to save the seeds to roast for a snack.
Other sources of zinc include beef, pork, oats, and lentils. For some cozy fall meals that maximize zinc intake, try beef chili, lentil soup, pork tenderloin with roasted veggies, and oatmeal sprinkled with pumpkin seeds.
3 - Antioxidants
Fruits and vegetables are some of the best sources of antioxidants and, as a result, help support immune functioning. Antioxidants neutralize free radicals and other reactive oxygen species produced during immune responses. A review of 83 studies found that higher fruit and vegetable intake was linked to a reduction in pro-inflammatory compounds and an increase in beneficial immune cells.
Fall produce, especially pumpkins, squash, sweet potatoes, root vegetables like carrots and beets, and dark leafy greens, provide a variety of antioxidants. In fact, they’re what gives these foods a beautiful color! Incorporating October foods into your meals is an excellent way to boost intake of immune-supporting compounds.
Use pureed pumpkin in healthier baked goods, chia “puddings,” and savory chilis or soups. Add roasted butternut squash to pasta, and try roasted cabbage for a change. To enjoy several seasonal foods at once, make a kale salad with carrots, red cabbage, apples, and pumpkin seeds.
4 - Protein
Eating more fruits and vegetables is helpful for supporting immunity, but pairing them with protein to create a balanced meal is even better. Protein foods provide amino acids that build immune cells and immune-related proteins, support tissue repair, and maintain metabolic functions that facilitate an immune response.
Simple proteins to add to meals with October foods include chicken breast, pork tenderloin, ground beef, salmon, shrimp, beans, Greek yogurt, eggs, and cottage cheese. Try sheet pan meals that include meat and veggies all on one pan, snack on cottage cheese and carrots, and add a can of beans to any recipe you can! If you’re on a pumpkin kick, swirl some into Greek yogurt and sprinkle with cinnamon for a healthy treat or breakfast.
Make Healthy Eating Easier This Season
Supporting your immune system starts with everyday food choices, not trendy supplements or quick fixes. Healthy For Life Meals makes it easy to enjoy balanced, nutritious meals without the shopping, cooking, or cleanup. With a variety of vegetables, lean proteins, and wholesome ingredients, our freshly prepared meals help you stay on track with your health goals all season long.