Boost Immune System This Fall | US Food Intolerance

When the nights draw in, the temperature drops and Facebook is filled with photos of kids on their first day back at school; we know that fall is around the corner. For many, it means the leaves changing colour, warm sweaters and pumpkin lattes with all the trimmings, but there’s no denying that the shift in season can also bring a rise in coughs and the common cold. These foods below are how you can boost your immune system as the cold weather draws in.

Boosting your immune system by eating these foods

Unfortunately, there’s no surefire way to keep flu-like symptoms at bay, but there are certain foods you can eat that will boost your immune system and vitamin intake. Of course, basic health maintenance, such as getting enough sleep and washing your hands regularly, will also play a big part in your overall well-being. But make sure you’re getting the right nutrients from certain foods will give you the best chance of staying fighting fit.

Pumpkin seeds

Pumpkins will always be linked to Halloween and the fall, but it’s their seeds that pack a healthy punch. They may only be tiny, but pumpkin seeds are an excellent source of zinc, which is a mineral that helps the immune system fight viruses and bacteria. It’s also worth noting that the copper, zinc and selenium found in pumpkin seeds can have a positive effect on the quality of your sleep, while their high magnesium content has been shown to reduce levels of anxiety and stress, which can both compromise your immune system.

Orange juice

In need of a quick vitamin C fix? Grab a glass of fresh orange juice. If you’re starting to feel the first symptoms of a cold and want to give yourself a hit of goodness, a drink of fresh OJ is a simple way to give your body the nutrients it needs. Along with supporting the function of the cells responsible for our immunity, pure orange juice contains beta-cryptoxanthin, beta carotene and alpha-carotene, which help our bodies to produce vitamin A – also a key nutrient in keeping your immune system in good shape.

Garlic

Garlic is typically harvested in September and is the perfect accompaniment to your fall recipes. Thanks to the active compound allicin, which is formed when it’s chopped or crushed, garlic’s antibacterial properties mean it has a reputation for fighting viruses and infections. As well as supporting the immune system and reducing the symptoms of common coughs and colds, research has shown that garlic can also help to manage cholesterol levels, reduce blood pressure and boost good bacteria in the gut.

Red Bell Peppers

Related to chilli peppers, tomatoes and breadfruit, red bells contain more vitamin C per 100g than oranges. With one fruit providing up to 169% of the RDI (recommended daily intake) of vitamin C, it is one of the richest dietary sources of antioxidants that helps us to fight off viruses. They also contain vitamin B6, needed for the formation of red blood cells; vitamin E, which promotes healthy nerves and pro-vitamin A to keep your immune system functioning effectively.

Sweet potatoes

Rich in a natural antioxidant called beta carotene, sweet potatoes are very effective at converting vitamin A in the body, which is linked to keeping the immune system healthy. They’re also high in fibre to support the body’s digestive system and contain vitamin C, potassium and vitamin B6, a nutrient that helps to convert food into energy. Although regular potatoes have their dietary benefits, sweet potatoes are considered the healthier of the two because of their vitamin content, so they’re a good seasonal choice to opt for.