Fall and Winter Superfoods to Boost Immunity

Superfoods in time for fall and winter, delicious healthy recipes

Our friends at The Children’s Healthcare of Atlanta have some great information regarding staying healthy this fall and winter season. Happy learning!

The Centers for Disease Control and Prevention estimates there are 9 million to 45 million cases of the flu each year. And with the ongoing COVID-19 pandemic, it’s more important than ever to do what we can to stay healthy.

To fight the flu, healthcare experts suggest that everyone get an annual flu shot. In addition to following medical guidance, you can also stay healthy by eating certain immune-boosting, antioxidant-rich foods.

Antioxidants help your body fight free radicals, which cause damage to healthy cells. When healthy cells are damaged, they can lead to certain cancers, heart disease and the common cold. Eating foods rich in antioxidants can help build up the immune system.

Try adding these superfoods to your favorite meals. Most of these are in season for fall and winter, making them more affordable and easier to find.

Superfoods in time for fall and winter, delicious healthy recipes

In this article:

Fall and winter superfoods to try in your favorite meals


Avocados are a popular superfood because they’re so versatile. You can use them in so many dishes, adding texture, flavor and lots of health benefits to any meal.

This fruit is a great source of folate—which helps with proper growth and development in kids. They also help keep the immune system strong with powerful antioxidants.

We recommend using avocados in breakfast wraps, on sandwiches and in your favorite taco recipe.

Brussels sprouts

These little sprouts are part of the cabbage family, which is why they look like tiny, leafy cabbages. They’ve become popular appetizers and side dishes at restaurants because they’re great at soaking up delicious flavors.

Brussels sprouts are full of immunity-boosting antioxidants. And, if they aren’t your favorite, give kale or spinach a try for the same amazing benefits.

We recommend roasting Brussels sprouts in the oven with your favorite seasoning, chopping them up to add to a salad or adding to your family’s favorite pasta dish.


Perfectly portable and full of vitamins and minerals, oranges are a great snack choice to take on the road or to your kids’ extracurricular activities.

Oranges are rich in vitamin C, which helps keep your immune system strong. In fact, 1 orange contains more than 100% of your recommended daily amount of vitamin C.

In addition to a healthy snack, we recommend adding oranges to salsa and salads, or squeezing them on top of fish or chicken dishes.

Butternut squash

Did you know pumpkins are a type of squash? While the pumpkin is certainly the star of the Fall season, butternut squash is its tasty, nutritious cousin.

Butternut squash is an excellent source of vitamin A, which helps reduce inflammation and fight illnesses.

We recommend roasting butternut squash in the oven or pureeing it for a soup. This squash is a great substitute for sweet potatoes because it offers the same health benefits with fewer calories and carbohydrates. 

Superfood option for fall and winter


These berries may be small, but they’re mighty germ fighters. They contain flavonoids—a type of antioxidant that can reduce damage to cells and boost your immune system. They’re also rich in vitamins and minerals. The best part? They’re easy to bag up and take on the go.

Blueberries may not be in season during fall or winter, but we just couldn’t leave out this powerhouse superfood, which can be found in stores year-round—especially in the frozen food aisle. Frozen veggies and fruit are affordable, available any time of year and just as healthy as fresh produce.

We recommend adding them to oatmeal, cereal, yogurt and pancakes.

Thanks again to The Children’s Healthcare of Atlanta for sharing such great advice. Now, go get those capes on for that Superfood Strength!

Source: Children's Healthcare of Atlanta


11 Ways to Get Your Picky Eater to Enjoy New Foods

Transitioning to a plant-based diet: How to slowly eliminate ground meat in a recipe

Using Meals to Teach & Connect 

Choking hazards: When to introduce certain foods to children

8 Ways to Live More Sustainably

The Waste Capacity Crisis and the Power of Stainless Steel: Do you know where your trash goes?

Reading next

The way we feed our families matters. The little things we do every day matter. Ahimsa is not a business to me - it is a solution to the problem with plastic in the children’s feeding space that could actually help children.
The Way We Gift Matters

Leave a comment

All comments are moderated before being published.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

*This website has been developed by Ahimsa LLC. This site offers health and nutritional information and is designed for educational purposes only. While many of our experts are practicing clinicians, viewing this site, receipt of information contained on this site or the transmission of information from or to this site does not constitute a physician-patient relationship. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment, and does not constitute medical or other professional advice. Any information provided is not meant to address a specific situation, person or event, even if you provide information about a specific person or situation to Ahimsa. Always seek the advice of your child’s own physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this site. Please click here for more information on our disclaimer. Effective Date: October 7, 2019, Updated 6/17/2021. © 2023 Ahimsa LLC, All Rights Reserved