Nourish to Flourish ✨: The BEST Foods to Support your Immunity and Energy this Fall Season

You don’t necessarily need supplements to boost your immune system, seasonal nourishment and a calm nervous system do wonders for this!

If I could give you one piece of advice for this season, it would be to work on the preventative versus when you’re actually sick!!

This time of year we tend to spend WAY more time indoors with the windows shut and under artificial light with less movement and indulging in more treats aka sugar and potentially drinking more alcohol. It’s crazy to think about that when I put it into that perspective. And then add on all the holidays between Thanksgiving and Easter….

Your body notices, especially your immune system and your adrenals. So, I want you to start to focus on adding in foods and herbs that will support your immune health this season. Because…why not?!

Top Nutrients for Immune Health

Here are some of my top faves to add into your daily routine to support your immune system:

Vitamin C: Your classic ride or die

Not just for when your sick, your body actually constantly uses vitamin C. Find it in:

• Kiwis

• Citrus fruits (lemon, orange, grapefruit)

• Bell peppers (tbh not my fave, but rich in vitamins C)

• Broccoli

• Strawberries

Zinc: The quiet overachiever

Fun fact: if you’re low on zinc you might actually crave salt more aka salty snacks. So, consider this your permission to eat the pumpkin seeds 🤭.

Zinc is super essential in the functioning of your immune system. Find zinc in:

• Pumpkin seeds

• Chickpeas

• Cashews

• Seafood

• Turkey

Omega 3’s: The anti-inflammatory MVP

Do you ever feel puffy, stressed, or foggy? Well, it’s time to focus on your omega 3 intake my friend. Find it in:

• Salmon

• Sardines (I know….but worth it)

• Chia seeds

• Flax seeds

• Walnuts

You know the red button for Staples that says “that was easy?” Well, having enough omega 3’s in your diet is like the Staples button but it’s for your body and it’s a “soothe” button.

Adaptogens: Think herbs with emotional support skills

Not required, however I highly recommend these (always consult your primary health practitioner before starting these) adaptogens. Your adrenals will thank you, especially if they are sick of your shit 😂. Find it:

• Ashwagandha (calming)

• Reishi (immune supporting)

• Rhodiola (energy & focus)

Ways to enjoy them are in teas or tinctures. So save the $80 that you could spend on the powdered elixir blends. Unless of course you love them then there is always a place for them, especially in my eyes 🤩.

Fun Fact: People ask me “what do you spend your money on?” My response: HEALTHY FOOD!!

Seasonal Foods that Naturall Boost Immunity & Energy

If you get the idea by now, you’ll begin to understand that your body is like the seasons and it needs to live in rhythm of them. So, when you tap into this and you begin to learn what foods are grown and harvested in the fall season, THESE are the foods we should be eating more of this time of year. When you begin to eat seasonally, you may find that you have better digestion, less stress, and more nourishment.

Mushrooms

Try these mushrooms that can be powerhouses for your immunity:

• Reishi

• Maitake

• Shiitake

• Cremini

*buy local if you can and organic if you can’t

Garlic

I go through phases of eating raw garlic. Yes, you read that right …RAW GARLIC. But, I am one of those people that will do the hard thing to improve my health. I’m not telling you to eat raw garlic on its own, however I am telling you that garlic is natures built-in antibiotic.

Citrus

These fruits are fresh, bright, and gives your lymphatic system a gentle nudge.

Bone Broth

This is chalk filled with minerals and nutrients to support your immune system and gut. It’s like a warm hug of nutrition.

Root Veggies

Carrots, beets, sweet potatoes, squashes. These are all amazing, grounding, mineral-rich and supportive for blood sugar.

How Stress Messes with your Immunity (and why fall makes it worse)

Here’s the truth: your immune system and nervous system are basically roommates. If one is stressed, the other can’t function properly 😂. Funny not funny.

When you are overwhelmed, underslept, overstimulated, or running on coffee and vibes (no judgement), your body diverts energy towards survival and therefore not towards your immunity aka immune system.

Therefore, support your stress and that supports your immunity. This can look like:

• Going for a nature walk instead of doom scrolling

• Eating actual meals instead of toddler left overs or packaged processed foods

• Taking two minutes to b r e a t h e

• Saying no like it’s a full sentence and NOT feeling guilty about it

What I’m getting at is these are small things, real-life things, nervous system calming things.

Simple & Gentle Recipes for Daily Support

1. Cozy Fall Immunity Tea

• Hot water

• Slice of lemon (preferably organic)

• Slice of fresh ginger (preferably organic)

• Drizzle of local honey

• Optional: pinch of cinnamon and/or a splash of apple cider vinegar

Soothe the throat, support digestion, warm your body.

2. Mineral-Rich Root Veggie Bowl

• Roasted sweet potatoes

• Roasted beets

• Sautéed kale

• Chickpeas

• Tahini drizzle

• Sprinkle of hemp seeds

• Squeeze of lemon

*preferably all organic as possible

Perfect for lunch or dinner, widely grounding, and naturally supportive for your adrenals.

3. Simple Reishi Cacao

• Warm almond or cashew milk

• 1 tbsp. raw cacao powder

• 1 tsp. Reishi powder

• Touch of pure maple syrup

• Pinch of sea salt

Tastes like fall and calms your nervous system like a weighted blanket ☺️.

Nourish First, Flourish After

Supporting your nervous system isn’t about hustling through health trends…it’s about slow but consistent care. Seasonal foods, steady meals, warm nourishment, and a calmer mind.

Don’t strive for perfection because your body doesn’t need that, it needs support. Start there and you’ll feel the difference all season long 🤎.

Peace, love, & organic avocados,

Katie

xoxo