Keep your family healthy with this list of immune-boosting fall superfoods
Whether your favorite thing about fall is the changing leaves or cozy sweaters, it’s also a great time to think about boosting your family’s wellness with seasonal produce. As kids head back to school and cold season looms, nourishing superfoods can do wonders to support their immune systems. Here are some top choices for your family’s fall menu, plus some helpful tips from dietitians.
1. Pumpkins and winter squash
Pumpkins are synonymous with fall and they’re definitely good for more than just jack-o’-lanterns.
“Pumpkin is rich in vitamin A, which supports respiratory health, and zinc, which is vital for immune function,” said Christine Byrne, MPH, RD and owner of Ruby Oak Nutrition in Raleigh, NC.
If you’re not a fan of fresh pumpkin, canned pumpkin works well in lots of dishes too, including soups and even as a sneaky addition to mac and cheese. As Brit Duer, RD at Optimal Bio, suggests, “A delicious pumpkin/turkey chili is a perfect, immune-boosting option for the season.” Plus, one of the best parts of enjoying pumpkin is the seeds — bake them, roast them — you can’t go wrong. There’s tons of creative recipes that celebrate the pumpkin to choose from this fall.
Winter squashes, like butternut and acorn, offer similar nutrient profiles. Avery Zenker, a registered dietitian with Everflex Fitness, said the beta-carotene in these orange vegetables protects the lining of the respiratory tract, a first line of defense against viruses.
2. Sweet potatoes
Sweet potatoes are another vibrant and versatile fall vegetable rich in beta-carotene. “Not only are they a fiber-filled starch, but they also support gut health,” said Susie Kundrat, RDN.
Gut health and immunity go hand in hand, so it’s smart to be proactive. Kundrat adds that kids are likely to love roasted sweet potato wedges sprinkled with salt alongside their favorite dipping sauce. Baked or mashed sweet potato with a sprinkle of cinnamon is another savory-sweet combo that won’t disappoint — you can even use them to make a harvest salad that will be a welcome addition to any plate.
3. Apples and pears
Apples and pears are fall classics filled with fiber and vitamin C. “These fruits contain natural plant compounds that offer antioxidants and anti-inflammatory benefits,” highlights Kundrat. For a fun family activity, she suggests going apple picking or setting up an “apple taste test” at home to try different varieties.
Byrne also recommends adding sliced apples or pears to sandwiches or as a filling for homemade desserts. You could try cinnamon apple slices, which are ideal for a healthy treat, or get fancy and go for unique apple pie baked apples. But if you’re short on time, serving up these fruits can be as easy as setting them on a plate next to some peanut butter or honey — they’ll be gone in a flash.
4. Berries
Fruits like blueberries and blackberries are more traditionally associated with summer, but they’re still widely available in fall. And they’re worth keeping on hand, said Dr. Nick Gillitt, CEO of The Osmolality Lab. “A Canadian Genes & Nutrition study found that consuming blueberries can ‘turn up’ immune function gene expression, helping to resist infections.” Berries are also a hydrating snack, packed with antioxidants and fiber.
You can add a handful of berries to cereal, oatmeal, yogurt, smoothies or even homemade muffins if you’re feeling adventurous. They’re sure to provide an extra dose of immunity to your child’s breakfast or snack.
5. Garlic and ginger
Garlic and ginger as well-known to have very powerful immune-boosting properties. “Garlic contains compounds that stimulate immune cells like natural killer cells,” says Zenker, calling out its antibacterial and antiviral benefits. Garlic is easy to pop into soups, pasta and stir-fries.
Ginger, on the other hand, has potent anti-inflammatory effects due to its bioactive compound, gingerol. Adding fresh ginger to savory dishes or using it in gingerbread cookies can help fight inflammation and improve immune function. If you find your family battling a fall illness, homemade ginger tea is a comforting, warm drink that soothes everything from a scratchy throat to an upset stomach.
6. Bone broth
Nothing says fall like a delicious bowl of soup and bone broth is the perfect base, rich in amino acids and protein. Duer recommends sipping on this superfood on its own or using it as a foundation for all your stews and sauces. Plus, making your own broth is a skill you’ll be happy you added to your kitchen repertoire.
Classic crockpot dishes like pot roast or beef stroganoff are great for leftovers and also for incorporating this broth into your family’s diet. The amino acids in bone broth help reduce inflammation and boost the immune system — just what you need for keeping colds at bay.
Extra tip: Don’t forget hydration
Gillitt emphasizes that hydration is just as important as nutrient intake for maintaining immune health. “Fruits like apples and berries are almost 75% water, which provides a hydrating effect,” he said.
Dehydration can weaken metabolism and immune function, and surprisingly, it can be just as easy to become dehydrated in winter as in summer. To stay ahead, “Parents should make sure kids stay hydrated with water or an osmolality-certified beverage, which hydrates faster than water alone,” Gillitt said.
There’s no shortage of simple ways to safeguard your family’s wellness this fall. As Byrne summarized, “Eating a wide variety of nutritious foods is the best way to give your body everything it needs to feel its best.” Embrace the season by stocking up on this list of superfoods to keep your family’s immune systems strong all fall and winter long.
This story was originally published October 15, 2024 at 4:33 PM with the headline "Keep your family healthy with this list of immune-boosting fall superfoods."
