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10 Best Immune Nourishing Foods for Fall

10 Best Immune Nourishing Foods for Fall

10 Best Immune Nourishing Foods for Fall

As the leaves start to change in colour, many of us may start to feel a little anxious about cold and flu season quickly approaching. Now may be a good time to reconsider our diet and what foods we can add to our immune supportive pantry and fridge.

I think its safe to say that for many of us, this fall season is going to look a little different than most due to the pandemic. Boosting our immune system is going to be top priority in keeping our digestive and immune system strong and resilient and in order to do so, I want you to feel super confident going into this season, so below, you will find my top 10 favourite immune boosting foods:


I’m sure you were confident that this one would show up! Lemon is a great fruit for us to add to our daily diet as it is high in vitamin c and antioxidants. I love adding lemon into my water and squeezing it onto my salads.


This is a great root to add to your soups, curries and even water! Ginger is an incredibly potent antioxidant that helps to regulate the immune system and create heat in the body. 

Sweet Potatoes

These delicious vegetables are a great source of fibre and vitamin A! In the cooler months, we switch over our rice for sweet potatoes just to get some extra nourishment for our immunity.

Cayenne pepper

It may not be a favourite for some, cayenne pepper is a remarkable add on to any soups or stews. You can add a tiny amount to your meals and will instantly feel that anti-inflammatory and anti-congestion benefit. It is a staple in my house during the colder seasons. If you’re feeling a cold coming on, have a shot of apple cider vinegar (see below) with a tiny dash of cayenne pepper to give you a quick boost. 

Apple cider vinegar

Whether we are talking about boosting the immune system or the digestive system, apple cider vinegar is always a top priority for myself and my clients. Apple cider vinegar helps to alkaline our body, which means it helps to also fight off virus, bacteria and fungi- this is exceptionally important when it comes to cold and flu season because an alkaline environment will help kill off any unknown pathogens that enter the body. I recommend having 1 teaspoon of apple cider vinegar with 2 tablespoons of water (mixed together) as a shot in the mornings before your breakfast!

Apple Cider Vinegar

Coconut Oil

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