Top 5 Nutrients to Stay Healthy This Fall
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Fall is here — shorter days, cooler nights, and the annual return of sniffles, sneezes, and everything pumpkin-spiced. As the weather changes, so do our bodies’ needs. The good news? Keeping your immune system strong doesn’t require complicated supplements or miracle gummies. You can do it the delicious way — by eating real food rich in key nutrients that help your body stay resilient all season long.
At Farm to Fit, we build our meals around foods that do more than fill you up — they fuel your family’s health. Here are the top five nutrients to focus on this fall, and where to find them.
1. Vitamin C – Your Immune System’s Bodyguard
Vitamin C helps your immune cells do their job efficiently — moving to infection sites, clearing out invaders, and keeping inflammation in check. It’s also a powerful antioxidant, protecting those hard-working cells from stress (which we could all use a little help with this time of year).
Where to find it: Citrus, bell peppers, broccoli, and strawberries.
Farm to Fit favorite: Try our Egyptian Baked Chicken or any dish packed with colorful veggies — they’re loaded with natural Vitamin C.
2. Vitamin D – Sunshine in Short Supply
As the sun starts clocking out early, our Vitamin D levels tend to drop. That’s a problem, because Vitamin D helps regulate immune cell function and reduce inflammation. Research shows that low Vitamin D levels are linked to a higher risk of respiratory infections — no, thank you.
Where to find it: Fatty fish like salmon, fortified milk or dairy alternatives, and eggs.
Farm to Fit favorite: Our Signature Teriyaki Salmon or Chili Cheddar Bake for a cozy, nutrient-rich breakfast when the clouds roll in.
3. Zinc – The Infection Fighter
Zinc is the behind-the-scenes hero of your immune system, helping white blood cells communicate and respond to threats. It also supports wound healing and has antiviral properties (so yes, it’s worth keeping in your fall rotation).
Where to find it: Beef, lentils, chickpeas, and pumpkin seeds.
Farm to Fit favorite: Arugula, Roasted Pear & Grilled Chicken salad with a seasonal pumpkin seed topping that is zinc-rich and fall-approved.
4. Omega-3 Fatty Acids – The Great Inflammation Balancer
Omega-3s do more than support your heart and brain — they help your immune system stay balanced by managing inflammation. Think of them as your body’s calm-down crew after an immune response.
Where to find it: Salmon, walnuts, flaxseeds, and chia.
Farm to Fit favorite: Of course our Grainless Granola is our go to. Packed with nuts and chia seeds for healthy fats + an immunity boost!
5. Probiotics – Gut Health = Immune Health
Roughly 70% of your immune cells live in your gut, which means a healthy microbiome is key to staying well. Probiotics — the “good” bacteria — keep your gut lining strong and your immune system balanced.
Where to find it: Yogurt, kefir, kimchi, and other fermented foods.
Farm to Fit favorite: We serve our Signature Granola with probiotic-rich Greek yogurt to start the day off with the perfect protein + carb balance.
The bottom line:
A strong immune system starts in the kitchen. When you eat foods rich in Vitamin C, D, Zinc, Omega-3s, and Probiotics, you’re giving your body the building blocks it needs to stay healthy through every season.
At Farm to Fit, we make it simple: meals designed with balance, nutrition, and — most importantly — flavor. Because staying healthy shouldn’t be another thing on your to-do list.