5 Foods to Boost Your Immune System

Does your nose run constantly as soon as the autumn leaves start to fall? You're not alone. Fall allergies caused by ragweed pollen, mold, or dust can make this cozy season quite unpleasant. But there is good news: with the right diet, you can support your body from the inside out.

Emerging research published in Allergy, shows that what you eat can influence how your body reacts to allergens. While medications help manage symptoms, nutrition can support your body’s defenses from the inside out. Here are five nutrients – and the best food sources for them – that can help you feel better this fall.

1. Quercetin: Quercetin is a flavonoid that helps stabilize the release of histamine from mast cells according to lab studies.
Best sources: Capers, dill, onion, fennel, elderberries, bee pollen and okra.
Easy tip: Add raw red onion to your salad or sandwich.

2. Vitamin C: Vitamin C isn’t just for colds. It also helps reduce histamine levels and supports immune function.
Best sources: Bell peppers, strawberries, citrus fruits, kiwi, and Brussels sprouts.
Easy tip: Toss together a salad with spinach, sliced strawberries, and orange segments or try this citrus green salad for an option with pineapple.

3. Omega-3 Fatty Acids: These healthy fats help dampen the inflammatory response behind allergy flare-ups.
Best sources: Salmon, sardines, canned light tuna, walnuts, chia seeds, and flaxseeds.
Easy tip: Sprinkle flaxseed on your oatmeal or add walnuts to your salad.

4. Probiotics and Prebiotics: A healthy gut microbiome helps regulate immune reactions and may reduce allergy symptoms.
Probiotic foods: Fermented veggies like sauerkraut and kimchi.
Prebiotic foods: Garlic, onions, bananas, and asparagus.
Easy tip: Add a tablespoon of sauerkraut to your sandwich or pair a banana with nut butter for a prebiotic-rich snack.

5. Vitamin A: Vitamin A helps maintain healthy mucous membranes, your body’s first line of defense against allergens.
Best sources: Sweet potatoes, carrots, spinach, and cantaloupe.
Easy tip: Roast sweet potatoes or carrots in the oven – a simple, autumnal side dish that tastes great and boosts your health.

With small, conscious dietary choices, you can strengthen your immune system and minimize allergic symptoms. So nothing stands in the way of a healthy, enjoyable fall.