Fueling Your Defense System: Essential Items for a Strong Immune Response 

As a dietitian, I often get asked, “What should I do to help my immune system?” This question is more frequently asked as fall approaches and the threat of colds and flu increases, so I figured, what better time than now to offer practical tips to fortify your defenses naturally! 

In this article, we’ll discover essential vitamins and minerals for immune support, find delicious, fall-inspired recipes packed with immune-boosting nutrients, and learn how sleep, stress management, and exercise can further enhance your immune function. Together, let's take charge of our well-being this season and fuel our bodies to fight off fall's challenges!

Vitamin Powerhouse: Vitamin C, D, and Zinc Leading the Charge 

There is a wealth of research articles supporting the use of specific vitamins to help achieve immune support, and this review article from the journal Nutrients is no different. The authors found that deficiencies or inadequate intake of certain vitamins and minerals, such as Vitamin C, Vitamin D, and Zinc, can decrease the body's ability to fight infections. 

Dietary supplements can help you meet your vitamin and mineral needs, alongside maintaining a well-rounded diet! Knowing what foods contain the nutrients you want can be challenging, so here is a quick breakdown. 

• Vitamin C food sources: citrus fruits, like oranges, grapefruits, and kiwis, berries, broccoli, brussels sprouts, tomatoes, and bell peppers
• Vitamin D food sources: fortified milk (milk with vitamin D added), breakfast cereals, fatty fish like salmon, and egg yolks. 
• Zinc food sources: oysters, beef, pumpkin seeds, and lentils, to name a few. 

Fall’s Bounty: Seasonal Superfoods to Optimize Your Immune System

I can’t tell you how excited I am for fall—the changing color of leaves, the cooler weather, football, and delicious in-season foods! Some of my favorite in-season foods that have immune system support benefits are pumpkins, butternut squash, apples, sweet potatoes, and Brussels sprouts.

Don’t be afraid to spice it up a little and include immune support with things like garlic, ginger, and turmeric. Some items that are staples for me during fall are chicken noodle soup, lentil soup, and vegetable minestrone soup. These not only are good for gut health with all the fiber they contain, but they can also be hydrating for the body! 

Beyond the Plate: Lifestyle Habits to Complement Your Immune-Boosting Diet 

Diet is important, but it’s not the only thing you should focus on to help support your immune system. The American Academy of Sleep Medicine recommends at least 7 hours of sleep each night. Prioritizing sleep is essential because while you sleep, you are working to support brain function and your physical health naturally. Regular exercise is also important for your overall well-being. Not only will exercise help with immune support, but it can help promote a good night's sleep.

Please remember, if you want to get ahead of cold and flu season by starting immune-support supplements, please always consult with your healthcare professional before introducing anything new.

1. _{Calder, P. C., Carr, A. C., Gombart, A. F., & Eggersdorfer, M. (2020). Optimal Nutritional Status for a Well-Functioning Immune System Is an Important Factor to Protect against Viral Infections. Nutrients, 12(4), 1181. https://doi.org/10.3390/nu12041181} 
2. _{Current dietary guidelines. Food Sources of Vitamin D | Dietary Guidelines for Americans. (n.d.). https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-vitamin-d}  
3. _{Kingshott, R. (2024, July 30). Seven or more hours of sleep per night: A health necessity for adults. American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers. https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/} 
4. _{U.S. Department of Health and Human Services. (2022, September 28). Office of dietary supplements - zinc. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/}