The 10 Best Fall Superfoods To Boost Your Immune System

September 13, 2021

These 10 fall superfoods will help keep your immune system strong to ensure that you are in the peak of health during this season and the next.

These 10 superfoods are packed with vitamins, minerals, and heart-healthy nutrients to give your body the nourishment it needs to combat diseases this fall season, and even in the seasons beyond it. It’s important to boost our immune system during fall and throughout the year because that will help our body combat diseases, especially during the time of the pandemic. In addition to physical exercise, the best way to improve our immune system, as well as our overall health, is to eat a well-balanced diet of fruits and vegetables, seafood, and meat.

The 10 best fall superfoods for strong immune system
Photo by Elle Hughes from Pexels

The 10 Best Fall Superfoods To Boost Your Immune System

    The fall weather is perfect for outdoor activities

    If I were to describe the fall weather, I would say it’s the perfect weather because the temperature is just right. Fall is not as punishing as summer or as bitter as winter, in fact, it’s the most ideal for outside activities. You can wear light clothes and a cardigan to combat the slight chill but that’s about it.

    However, even if the weather during the fall season is perfect, that doesn’t mean that you would keep your guard down when it comes to your health. You have to keep your overall well-being in tiptop condition since the winter season is just around the corner. Plus, the COVID-19 pandemic is still raging worldwide so it’s best to always err on the side of caution.

    Immune-boosting superfoods this fall

    While many people are becoming more and more conscious about their health and well-being, it’s important to remember that a holistic approach toward health is the most ideal. That means taking time to relax and destress for our mental health, eating the right food to nourish our body from inside and exercising for physical conditioning.

    In terms of eating the right food, here are 10 superfoods that can help you boost your immune system:

    1. Green and leafy vegetables

    Remember when our grandmas always reminded us to eat our green and leafy vegetables? Well, that’s because they’re packed with health-giving vitamins and minerals. 

    Kale is one of the best fall superfoods
    Photo by Eva Elijas from Pexels

    Possibly the best leafy greens that you can choose are spinach and kale. Aside from antioxidants, they’re also loaded with Vitamin K that is good for the heart.

    2. Fruits

    There’s no denying that fruits are packed with vitamins, minerals, and fiber, making them the best and readily available superfoods around. 

    Fruits are superfoods that strengthen the immune system during fall
    Photo by Lukas from Pexels

    Fruits are high in Vitamin C, which is known for protecting the body’s cells from damage caused by harmful free radicals. Berries top the list when it comes to antioxidants but anything in-season is really good for you. Even common fruits like apples, oranges, and papaya are worth consuming on a daily basis.

    3. Whole grains

    You might have heard about how good whole grains to the body are and that is true. Whole grains are rich in health-giving components such as protein, vitamins, minerals, antioxidants, and fiber. 

    Whole grains are superfoods perfect for fall
    Photo by Suzy Hazelwood from Pexels

    A good example of whole grains would be brown rice, whole wheat, and whole oats. You can also buy flour, bread, and pasta made of whole grains.

    4. Beans

    Beans are high in fiber, protein, iron, magnesium, potassium, and zinc. These are good antioxidants that protect cells from damage, including the heart, other organs, and various muscle groups. 

    Beans are fall superfoods that boost immune system
    Photo by from Pexels

    You can get these same nutrients from the different types of beans like soybeans, chickpeas, kidney beans, and black beans.

    5. Nuts

    Nuts are also great sources of antioxidants, fiber, vitamins, and minerals. Nuts are also notable for protecting the heart and lowering bad cholesterol, so they’re good for preventing cardiovascular diseases. 

    Nuts are superfoods that boost the immune system
    Photo by Mehran B from Pexels

    Walnuts, for example, a great against prostate cancer and even keeps the brain healthy. What’s good about nuts is that they’re so easy to incorporate into one’s diet because they taste really good.

    6. Omega-3

    Omega-3 fatty acids are most often associated with heart health. But did you know that omega-3 is also good for preventing cancer, maintaining respiratory health, skin health, and improving overall mood? 

    Salmon is a fall superfood that is rich in omega-3 for immune strength
    Photo by Valeria Boltneva from Pexels

    That gives you all the more reason to incorporate food high in omega-3 in your diet like salmon, mackerel, and tuna.

    7. Onions and garlic

    Onions and garlic do more in flavoring our food. Onions are good for the heart, lungs, and skin. Garlic, on the other hand, works well in maintaining cardiovascular health

    With all the healthy goodness of onions and garlic, it’s a good idea to add them liberally to salads, soups, dips, stir-fries, and practically in any dish that you can think of.

    8. Chia seeds

    Chia seeds are superfoods that have soared in popularity in the last few years. It’s easy to understand that because chia seeds are loaded with vitamins, minerals, and antioxidants that improve heart and bone health. 

    Chia seeds are fall superfoods that support a healthy immune system
    Photo by Bruno Scramgnon from Pexels

    Chia seeds are also great for those who are trying to maintain a healthy weight. What I like to do is add chia seeds in overnight oats but you can add them to practically anything because they have a neutral and slightly nutty taste.

    9. Avocados

    Avocados are abundant in potassium, lutein, B-vitamins, Vitamin E, and Vitamin K. It’s a superfruit that protects the body and strengthens the immune system. 

    Plus, avocado is delicious and can be added to salads, toast, sandwiches, dips, and smoothies.

    10. Olive oil

    Olive oil is a superfood because of the countless health benefits that it can give to the body. Olive oil is good for the heart, protects the joints, has antibacterial properties, prevents cancer, is good for brain health. 

    With olive oil’s many health advantages, it’s no surprise that people who are following the Mediterranean diet are some of the healthiest individuals on earth. Add olive oil to soups, dips, salads, and even ice cream so that you have a continuous dose of antioxidants every day.


    It’s important to keep your immune system up during the fall season. A combination of a good exercise regimen and a healthy diet will keep your immune system in great condition. 

    These 10 superfoods are packed with vitamins, nutrients, and antioxidants for overall health. As such, it’s a must to make these a part of one’s healthy diet.

    The best fall superfoods

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    1. I will have to keep these in mind so I can stay healthy. I do eat tons of avocado. I love it!

    2. Such a great list of superfoods. I actually eat quite a few of those on that list. Most of those are regularly accessible as well.

    3. I just finished eating some pineapple and mandarin oranges for lunch. Along with chia seeds, I would also recommend flax seed, as it has many beneficial properties.

    4. I do love to eat most of these superfoods. Avocadoes are great they are so healthy and taste great too!

    5. This is what my daily diet includes.I like that they are good for my immunity.

    6. I’m always looking foods to boost my immune system. Thanks for creating this list.

    7. Good to see that I'm already eating all of these (except grains and beans). I'll have to add those into the diet!

    8. Nice list. I'll keep this in mind even if it's not fall season.

    9. This is a great reminder of how we can boost our immune systems naturally in the cold and flu season. I tend to include a lot of those in my daily diet so hopefully that will stand me in good stead!

    10. I love whole grains. Wheat bread and whole.oats are some of my favorites.


    11. Food is the number 1 source of defense, looking for everything you need in nature is an instinct that should be rediscovered!

    12. Hhhmmm...I am not familiar with Omega-3 foods, to be honest. But I must catch up. They must be truly important!

    13. I had no idea about garlic! I cook a lot with garlic so this makes me feel a lot better about it!

    14. Very useful information, especially for the fall season. I eat only a few of those, and maybe I should add the others too. Fruits, nuts, and vegetables are on my meal every day. I discovered the superfood chia a few years ago, and I really love it! Thanks for sharing!

    15. Love all of these delicious superfoods! I do need to be better about getting more of them in my diet.

    16. I love beans and nuts. I usually eat cashews. It's my favorite!

    17. My diet includes all of these superfoods except for nuts as I am allergic to these 😞Thanks for sharing this list 🙂

      Everything Enchanting

    18. These are all great things to be able to use to support your immune system. I'll have to add some of these to your regimen.

    19. My daily meals include a couple of these/ At least most of the days and it's really health to have them in our diet.

      Fransic -

    20. This is really a great list to share with others, we all need to know about these superfoods nowadays!

    21. With the pandemic still on the rise, i think we really need to intake most of these foods a lot. I always make sure to include veggies in our meal every day or if not, there must be at least fruits to balance everything. Personally, my super food at the moment is turmeric and ginger.. they help me a lot with my digestive problems :). I have heard a lot of good things about Chia seeds but I haven't tried it yet.
      Thank you for sharing

    22. We really need to take note of healthy foods! It is a must to eat such to boost our immune system especially nowadays that we are dealing with massive numbers of people admitted due to the global pandemic.