Supporting Your Immune System This Autumn: Nutrition Tips for Adults & Kids
By Lucy Sugars, Nutritional Therapist
As the leaves turn and the temperatures drop, many of us start to notice the inevitable round of coughs, colds, and sniffles doing the rounds. Autumn is a wonderful season for nourishing soups, warming stews, and cosy evenings — but it’s also the time to give our immune systems a little extra care.
The good news? What you eat and how you look after yourself can make a real difference to how resilient you feel through the colder months. Here, I’ll share the key nutrients your immune system needs, which foods to prioritise, how to support kids as well as adults, and where supplements may be useful.
Key Nutrients for a Healthy Immune System
Your immune system relies on a wide range of vitamins, minerals, and plant compounds to function properly. Let’s look at the essentials:
Vitamin D
Known as the “sunshine vitamin,” vitamin D plays a crucial role in helping immune cells fight off infections. In the UK, our levels can fall quickly once the days shorten. Low vitamin D is linked to increased risk of respiratory infections.
Food sources: oily fish (salmon, sardines, mackerel), egg yolks, fortified milks and yoghurts.
Tip: While diet helps, it’s rarely enough in autumn/winter. A simple blood test can check your vitamin D status. Most adults and children benefit from a daily supplement, especially between October and March.
Vitamin A
Supports the integrity of your skin and mucous membranes — your body’s first line of defence against bugs.
Food sources:
- Preformed vitamin A (retinol): liver, egg yolks, full-fat dairy.
- Beta-carotene (plant form): carrots, sweet potatoes, pumpkin, butternut squash, dark leafy greens.
Tip: Not everyone is into liver, but regularly eating egg yolks and full fat dairy can provide some retinol, and focusing on all those beautiful orange coloured fruits and veg such as my Carrot & Orange Soup can boost beta carotene intake.
Vitamin C
A powerful antioxidant that boosts white blood cell activity and helps tissues heal.
Food sources: citrus fruits, kiwi, peppers, tomatoes, berries, parsley.
Tip: Snack on kiwi fruit, or lovely autumn berries like blackberries, or try my Roasted Tomato, Red Pepper & Lentil Soup for a rich vitamin C boost.
Zinc
Essential for the development and function of immune cells. Even mild zinc deficiency can increase infection risk.
Food sources: pumpkin seeds, shellfish (especially oysters), red meat, beans, lentils, cashews.
Tip: Sprinkle pumpkin seeds over porridge or add them into granola, like my Orange & Cinnamon Granola
Selenium
Supports antioxidant enzymes and helps regulate inflammation.
Food sources: just 1–2 Brazil nuts a day covers adult requirements; also found in fish, eggs, sunflower seeds, and wholegrains.
Tip: Keep a jar of Brazil nuts handy for a quick daily snack.
Beta-Glucans
Natural compounds that help “train” the immune system to respond effectively.
Food sources: oats, barley, and mushrooms (particularly shiitake, maitake, reishi).
Tip: Start your day with warming winter porridge, topped with stewed apples and a spoonful of polyphenol rich elderberry syrup for a double immune boost.
Polyphenols
Plant compounds that reduce inflammation and support gut health (important, as ~70% of your immune system lives in the gut).
Food sources: colourful fruit and vegetables, green tea, olive oil, cocoa, herbs and spices, elderberries
Tip: Add cinnamon and turmeric to porridge, snack on berries, drizzle extra-virgin olive oil over soups and stews, try some home made or bought elderberry tincture or syrup
Example Immune Supportive Day:
Breakfast: Porridge with your choice of milk, stewed apple with cinnamon and a drizzle of elderberry syrup
Lunch: Carrot & Orange soup with rye bread, hummus and boiled eggs
Snack: Blackberries and 2 Brazil nuts
Dinner: Chicken, spinach and apricot tagine with quinoa or couscous plus green beans
When Supplements Can Help
Food should always be the foundation, but supplements can be a useful safety net in autumn and winter. A few examples I often recommend…
Adults:
- AD Pro (Apex Nutrition) – a combination of vitamins A and D, ideal for topping up levels. Not suitable if pregnant or trying to conceive due to the vitamin A content.
- Vitamin D3 + K2 sprays – easy, well-absorbed option. I particularly like Bare Biology’s (plain or peppermint) so you can tailor your dose depending on how many sprays you use.
Kids:
- Mighty Kids Liposomal Multi – broad nutrient coverage in a kid-friendly liquid.
- Bare Biology D3 + K2 Spray – simple way to top up vitamin D.
- Sambucol Elderberry Tinctures – rich in immune-supportive polyphenols.
Always check with a qualified practitioner for individual needs, especially if your child has health conditions or allergies.
Lifestyle Habits That Support Immunity
Beyond food and supplements, don’t forget the basics that make a huge difference:
Sleep: Consistent bedtimes for children (and adults!) keep immunity strong.
Movement: Daily walks outside help with circulation, vitamin D, and mood.
Hydration: Water, herbal teas, and broths keep mucous membranes hydrated.
Stress: Chronic stress weakens immunity — even a few minutes of deep breathing can help.
Final Thoughts
As you can see, there are plenty of simple, food-first ways to strengthen your family’s immune system this autumn — from colourful soups and stews to a daily Brazil nut or a splash of elderberry syrup. Supplements can play a role too, but what’s right for you or your child depends on your individual needs.
If you’d like personalised advice — whether that’s checking your vitamin D levels, choosing the right supplements, or putting together an immune-friendly meal plan — do get in touch to make an appointment.
