Eat These Superfoods to Stay Healthier All Season Long

Here are some of the best foods to eat at this time of year to help you stay healthier, along with delicious recipes so you can make the most of these fall and winter superfoods.

These colorful orange veggies are loaded with beta-carotene, a compound your body turns into vitamin A. Vitamin A helps keep your skin and mucous membranes strong — your body’s first line of defense against germs — and supports healthy immune cell function.

Winter greens are rich in vitamin C, fiber, and antioxidants. Vitamin C helps immune cells move through your body to fight infection, while antioxidants reduce oxidative stress that can weaken your immune system.

Root vegetables are winter staples for good reason. They’re high in carotenoids and fiber, which both play a role in supporting immunity. Carotenoids act as antioxidants, while fiber nourishes the beneficial gut bacteria that help regulate immune response.

Almonds, walnuts, sunflower seeds, and pumpkin seeds provide zinc, vitamin E, and healthy fats — all crucial for immune health. Zinc helps immune cells grow and communicate, while vitamin E protects them from damage. Healthy fats reduce inflammation and support overall wellness.

These plant-based protein sources are packed with iron, zinc, and other nutrients that fuel immune activity. Iron helps create new immune cells, while protein provides the building blocks for antibodies that fight infection.

This jewel-toned winter fruit is bursting with antioxidants like polyphenols and anthocyanins that protect your cells from damage. Pomegranates also deliver vitamin C, which supports immune cell function and helps your body recover from illness faster.

Fresh cranberries are at their peak at this time of year and are full of flavonoids and antioxidants that support a healthy inflammatory response. They also help your body defend against bacteria and promote urinary tract health.

No single food can guarantee you won’t get sick, but adding more of these superfoods to your diet this fall and winter can help your immune system stay strong so you feel your best all season long. They offer a powerful combination of antioxidants, vitamins, minerals, and fiber that work to strengthen your body’s natural defenses. In addition to enjoying a balanced diet that includes these foods, follow other healthy habits to prevent illness, such as getting plenty of rest, exercising regularly, reducing stress, washing your hands often, and staying away from people who are sick.