As the year winds down and temperatures dip, colds and other viruses become more prevalent in the population. Fortunately, Mother Nature provides many late-season fruits and vegetables packed with nutrients that will strengthen your immune system this fall.

1. Chestnuts

You might not have thought of this specialty nut before, but it has many healthful properties, including vitamin C. They are lower in fat than most other nuts and have a nutritional profile similar to whole grains.

2. Broccoli

Fresh broccoli is best in the fall when the plant matures during crisp fall days and nights. This powerhouse vegetable is versatile. You can eat it raw, roast it, stir fry it, or boil it. You might be surprised to know that it's an excellent source of vitamin C. Beyond keeping you resilient against virus exposures, the sulforphane in the plant has intrigued researchers with its cancer-fighting properties.

3. Winter squash

You have many choices in this category that includes pumpkins, butternut, acorn, and spaghetti squashes. Their bright orange or yellow flesh is loaded with beta-carotene that your body converts to vitamin A. This vitamin is crucial for immune health and is good for your eyes too. Also look to these squashes to fulfill your need for magnesium and potassium.

4. Leeks

Make savoury soups and casseroles with this mild member of the onion family. Leeks take time to mature, which means you can find them fresh and fragrant in fall. Leeks are known for containing flavonoids, especially kaempferol that acts as an anti-inflammatory. Overall, leeks are a good source of antioxidants.

5. Beets

Straight from the Earth, this root vegetable promotes cardiovascular function and can even help with endurance. The beta-carotene within the deep red root means you get vitamin A to help your immune system stay strong.

6. Brussels sprouts

Although maligned by many as a "yucky" vegetable, the truth is that many people like them. They are best when roasted. If you're in the "yes, please!" camp for Brussels sprouts, then you'll be consuming a powerhouse veggie. These leafy green orbs overflow with vitamin C and provide plenty of potassium and some iron. Famous Foods stocks the highest quality local produce. If you're looking for something special, we'll try to find it for you. To promote peak performance from your immune system this fall, shop at our natural and bulk foods store in Vancouver.