Boost Your Immune System This October: Top Fruits and Vegetables to Keep You Healthy

As we head further into autumn, supporting our immune systems is essential for fending off seasonal colds and flu. Thankfully, many fruits and vegetables available in October can naturally boost your defences. Explore some of the top produce and some recipe suggestions below which will help your immune system.

1. Apples: Crisp, Nutritious, and Antioxidant-Rich

Apples are a quintessential autumn fruit in the UK. They’re packed with antioxidants, particularly vitamin C, which supports the immune system and promotes healthy skin. Their fibre content also helps maintain a healthy gut, which plays a key role in overall immunity.

How to Include Apples in Your Diet:

• Baked Apples with Cinnamon: Core your apples and stuff them with oats and cinnamon. Bake until tender for a warming and immune-boosting dessert.
• Apple and Kale Salad: Add thinly sliced apples to a salad with kale, pecans, and a apple cider vinaigrette for a fresh, nutrient-packed lunch.
• Apple and Ginger Tea: For a comforting drink, simmer apple slices with fresh ginger and honey for a warming autumn tea that helps fight off colds.

2. Broccoli: A Nutrient Powerhouse

Broccoli is packed with immune-boosting vitamins A, C, and E, along with antioxidants and fibre. This versatile vegetable can be enjoyed in a variety of dishes, whether raw, roasted, or steamed.

How to Use Broccoli in October:

• Roasted Broccoli with Garlic: This makes for a simple, immune-supporting side dish.
• Broccoli Soup: Make a comforting bowl of this simple broccoli soup with a handful of ingredients and serve with a side of melty, golden brown cheese toastie bites
• Broccoli Stir-Fry: Cook broccoli in a stir-fry with ginger, garlic, and sesame oil for a quick, nutritious weeknight meal.

3. Sweet Potatoes: Rich in Beta-Carotene

Sweet potatoes are not only hearty and satisfying, but they’re also loaded with beta-carotene, which your body converts to vitamin A. This nutrient is essential for a strong immune system and maintaining healthy skin, which is your body’s first defence against infections.

Delicious Sweet Potato Recipes:

• Sweet Potato Fries: Cut sweet potatoes into fries, toss with olive oil, paprika, and sea salt, then roast until golden and crispy.
• Sweet Potato and Carrot Soup: Combine roasted sweet potatoes and carrots with vegetable stock and garlic for a comforting and immune-boosting soup.
• Mashed Sweet Potatoes: Swap out traditional mashed potatoes for sweet potatoes and add butter, salt, herbs and pepper for a nutrient-rich side dish.

4. Pears: A Seasonal Immune-Boosting Fruit

Pears are a wonderful autumn fruit that are high in fibre and packed with vitamin C, which helps support your immune system during the colder months. They also contain antioxidants that fight inflammation, promoting overall health.

How to Use Pears in Your Meals:

• Poached Pears: Simmer pears in red wine, cinnamon or star anise for a fragrant and warming autumn dessert.
• Pear and Blue Cheese Salad: Combine sliced pears with mixed greens, cranberries, walnuts, and crumbled blue cheese for a sophisticated salad.
• Pear Crumble: Create a delicious autumn dessert by baking pears with a crunchy oat topping sweetened with a touch of honey yogurt on the side.

5. Spinach: A Green Superfood

Spinach is a great source of vitamin C, beta-carotene, and antioxidants that support immune function. Its versatility makes it easy to add to soups, salads, and smoothies, providing a nutritional boost to many meals.

Easy Ways to Use Spinach:

• Spinach and Feta Stuffed Chicken: Fill chicken breasts with a mixture of spinach and feta cheese, then bake for a nutrient-packed dinner.
• Spinach and Mushroom Omelette: Add spinach to your morning omelette for an extra dose of vitamins.
• Warm Spinach and squash Salad: Toss spinach leaves with a warm vinaigrette, pecans, and roasted butternut squash for a seasonal side dish.

6. Garlic: Nature’s Antibacterial Hero

Garlic is known for its potent immune-boosting properties. It contains allicin, a compound that helps the immune system combat infections. Adding garlic to your meals not only enhances flavour but also provides powerful health benefits.

Incorporating Garlic into Your Meals:

• Garlic and Herb Roast Chicken: Rub a whole chicken with garlic butter, then roast until tender for a flavourful immune-boosting dish.
• Garlic Butter Mushrooms: Sauté mushrooms with garlic and butter for a simple yet delicious side dish.
• Homemade Garlic Bread: Make your own garlic bread by spreading a mixture of butter, garlic, and parsley on a ciabatta loaf or baguette, then baking until golden and crispy.

7. Red Bell Peppers: A Vitamin C Powerhouse

While citrus fruits are often praised for their vitamin C content, red bell peppers actually contain even more. This makes them an excellent choice for boosting immunity and maintaining healthy skin during autumn.

Tasty Red Pepper Recipes:

• Stuffed Red Peppers: Fill red peppers with a mixture of quinoa, black beans, and spices, then bake for a satisfying and immune-boosting meal.
• Red Pepper Hummus: Blend roasted red peppers with chickpeas, garlic, tahini, and lemon juice for a flavourful dip rich in vitamins.
• Grilled Red Pepper Skewers: Alternate slices of red pepper and halloumi cheese on skewers, then grill for a smoky and nutritious dish.