Written by: Chastity O’Quinn, RDN, LDN  Food City® Registered Dietitian

A strong immune system is essential for protecting the body against illness and infection. While lifestyle factors play a role, nutrition is one of the most powerful tools for supporting immune function. Eating a variety of whole, nutrient-dense foods helps the body produce immune cells, fight inflammation, and recover more efficiently from illness or stress.

Nutrient-Rich Foods 

Leafy greens like spinach and kale are packed with vitamins A, C, and E, which help regulate immune responses. These greens also contain folate, which supports cell division, tissue repair, and overall vitality.

Citrus fruits such as oranges, grapefruits, and lemons are rich in vitamin C, a key antioxidant that boosts white blood cell production and enhances immune defense. Other vitamin C-rich foods include strawberries, kiwi, broccoli, and bell peppers, which also add vibrant color to meals.

Root vegetables like sweet potatoes, carrots, and beets provide beta-carotene, which the body converts into vitamin A. This nutrient helps maintain the integrity of the skin and mucous membranes our first line of defense against pathogens and environmental toxins.

Fatty fish such as salmon, mackerel, and sardines are excellent sources of vitamin D and omega-3 fatty acids. Vitamin D helps regulate immune responses, while omega-3s reduce inflammation and support cellular health and brain function.

Nuts and seeds are rich in vitamin E, zinc, and selenium. Especially almonds, sunflower seeds, and pumpkin seeds. These nutrients help protect your cells from damage and support the activity of your immune system.

Legumes like lentils, chickpeas, and black beans are rich in zinc, iron, and protein, all of which are essential for immune cell development, tissue repair, and energy production.

Embracing the Season

Autumn is the perfect time to take advantage of seasonal produce like squash, apples, and Brussels sprouts. These foods are not only comforting and flavorful but also packed with vitamins, fiber, and antioxidants that support immune and overall health.

Whole-Body Wellness

Combining these nourishing foods with healthy habits such as staying hydrated, sleeping well, managing stress, and staying active helps build a solid foundation for lasting wellness and a resilient immune system.