In season: September (the immune system support edition!)

Litres of orange juice and tea. Mugs of soup and bowls of crumble. Olbas oil-drenched hankies. These are the things we’re really clutching this month, as the “back to school” cold sweeps the country, whether you’re actually at school or not.

So, September’s round up is a bit different to the usual, focusing more on what we can eat to help give our immune systems a helping hand in fighting against the sniffles.

Your body can particularly be supported by boosting your intake of vitamins C, E, D, A and B6, as well as iron, selenium, and zinc. Here’s a whole bunch of  recipes for seasonal foods that’ll hit those sweet spots.


Spinach is all in all an excellent veg, as it contains a whole raft of important vitamins, including immune system-supporting zinc, vitamin E, carotenoids (vitamin A!), and vitamin C.

Sweet potatoes

Sweet potatoes, on top of being super versatile, are a great source of beta-carotene. They also provide good servings of vitamin C, potassium, and vitamin B6.


The lowly tuna fish! Although tuna contains zinc, vitamins B6, C and D, and the all-important omega 3, it really shines when it comes to selenium.


Although I loathe broccoli, its immune system-supporting benefits can’t be ignored. This Sunday lunch staple provides vitamins C, B6, and E, in addition to zinc, iron, and selenium. It’s also high in vitamins K and A, which are believed to together help keep vitamin D levels in check.

I’m not medically-trained, so please don’t take this as doctor’s orders! You can learn more about immunity-boosting foods, from Harvard Medical School, here.

3 thoughts on “In season: September (the immune system support edition!)

  1. Laura Hemmington says:

    Hannah! This is such a great round-up, and I can honestly say, having caught the dreaded September cold, that I have indeed been filling my meals with spinach. Thank you so much for including my recipe! Lx

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