When the body lacks micro and macronutrients, immune responses slow down. Ahead of autumn, as the body adjusts to seasonal changes, it helps to include vegetables rich in beneficial compounds in the diet. This idea is supported by nutrition professionals who focus on endocrinology and clinical nutrition in several reputable clinics.
Experts emphasize the strong link between the gut and the immune system. With a large share of immune cells located in the intestinal lining, maintaining a healthy microbiota is crucial for activating and sustaining immune defenses. Dietary fiber from vegetables acts as a prebiotic, supporting the formation of a balanced intestinal microflora.
Carrots are highlighted as a valuable immune-supporting vegetable. They provide beta-carotene and vitamin A, nutrients that help modulate immune responses. Adequate levels of these micronutrients are associated with fewer and shorter illnesses in respiratory infections.
However, moderation is key. Excessive carrot intake can lead to lethargy, digestive upset, and even yellowish skin tint in some individuals.
Bell peppers stand out as a primary source of vitamin C. Fresh peppers offer a notable amount of vitamin C, often more than many citrus fruits, and the nutrients can be preserved best when peppers are eaten raw and uncooked.
Spinach appears among well-regarded nutrient-dense foods. A portion can contribute to a significant portion of daily vitamin A needs, plus vitamin C and zinc, all of which support immune cell activity. Spinach also contains purines, so high consumption may raise uric acid levels in some people. Garlic provides antimicrobial compounds and can boost circulation. While it supports immune function and can help manage cholesterol, it can cause breath and body odor and may irritate the stomach when eaten in large amounts. Individuals with stomach ulcers or gastritis should limit intake.
Ginger root brings a notable active ingredient, gingerol, which can support cellular immune responses. Yet it is wise to be mindful of how much is used, as excessive amounts may irritate the gastrointestinal tract. A diet rich in vegetables and greens feeds fiber, which benefits the gut microbiome, but those with gastrointestinal conditions should choose these foods thoughtfully.
Finally, guidance about avocado shows that weight changes can occur with overconsumption, underscoring the need for balanced portions across all food groups.