Fall Veggies With Immune-Supporting Benefits & How To Use Them 

As the weather begins to cool off and the leaves start to change colors, many of us are thinking about trips to pumpkin patches, apple picking, scary movies, and Halloween decorations. This is the perfect time to also be thinking about how you can add more fall produce into your diet. With cold and flu season around the corner, now is the time to start consuming seasonal, nutrient-dense foods that are filled with immune-boosting properties.

Below is an overview of some seasonal fall vegetables that are hitting farmers markets and grocery stores. It's ideal to eat seasonal foods because they are picked at the height of ripeness—meaning that they are not only delicious but are also bursting with phytonutrients, vitamins, and minerals that provide a plethora of benefits:

Let's take a deeper dive into my favorites of the season:

This popular seasonal staple is good for more than just carving. Pumpkins contain vitamin A and C, which support eye and immune health1. They are also filled with antioxidants, which help the body fight oxidative stress. The more antioxidants you consume, the better chance your body has of fighting off illness. 

This versatile ingredient makes almost any savory dish tastier and also contains alliin, an antibacterial substance. Garlic consumption has also been shown to protect against heart disease2.

Like pumpkins, sweet potatoes are high in beta-carotene, which gets turned into vitamin A in the body. As mentioned above, vitamin A plays an important role in the body's immune response3. Sweet potatoes also contain micronutrients like manganese, copper, and pantothenic acid, all important for immune health and proper enzyme function. 

Broccoli is packed with various phytochemicals and antioxidants in addition to vitamins A, C, and E. Pro tip: The less you cook this veggie, the more nutritious it will be.

This leafy green superfood contains immune-boosting vitamins A and C as well as the nutrients folate, magnesium, and iron. As with broccoli, you'll reap most of the benefits by consuming spinach raw or very lightly cooked.

These vibrant root veggies contain a powerful phytonutrient called betalain, which also gives the plant its bright red color. The beetroot and its leafy greens are also great sources of vitamins A, B, and C, which are all important for immune response. 

Now that you know what to pick up at the store or farmers market, here are delicious and nutrient-rich recipes to try:

Makes 8 to 10 servings | Prep time: 20 minutes | Cook time: 1 hour, 45 minutes

Makes: 10 to 12 pancakes | Prep time: 10 minutes | Cook time: 10 minutes

With fall produce, the options are endless. Remember that the greater variety of veggies you consume, the better it is for your overall health. So feel free to get creative in the kitchen this fall with all these different options—your body will thank you.