As reported by 20 Minutes, falling temperatures and circulating viruses place heavy demands on the
- As reported by 20 Minutes, falling temperatures and circulating viruses place heavy demands on the human organism as autumn begins.
- Broccoli harvested in October provides significant amounts of vitamin C, which supports white blood cell activity and protects cells against oxidative stress, according to 20 Minutes.
- 20 Minutes reported that autumn squashes including butternut, pumpkin, and potimarron contain beta-carotene, a plant pigment that the body converts into vitamin A.
As reported by 20 Minutes, falling temperatures and circulating viruses place heavy demands on the human organism as autumn begins. As Santé Magazine noted, autumn is the season when rhinovirus infections that cause common colds circulate most frequently, bringing symptoms including a runny or congested nose and significant fatigue.
Broccoli and Seasonal Vegetables Providing Vitamin C and Beta-Carotene
Broccoli harvested in October provides significant amounts of vitamin C, which supports white blood cell activity and protects cells against oxidative stress, according to 20 Minutes. 20 Minutes added that broccoli also contains dietary fiber, vitamin B9, and antioxidant compounds, recommending short steam cooking rather than prolonged boiling in water. Source 1 notes that broccoli can also be enjoyed slightly crisp with a drizzle of olive oil and fresh herbs.
20 Minutes reported that autumn squashes including butternut, pumpkin, and potimarron contain beta-carotene, a plant pigment that the body converts into vitamin A. Source 1 adds that squashes can be prepared in soups, purées, or roasted with spices.
Source 1 reported that fresh walnuts harvested at the end of summer and early autumn provide plant-based omega-3 fatty acids, copper—a mineral involved in normal immune function—and magnesium for energy metabolism, alongside fiber and antioxidants. Source 1 notes they can be eaten plain, poached with a touch of cinnamon, or with nuts to create desserts without added sugar, added to natural yogurt, mixed into composed salads, or used to add crunch to vegetable soups.
Source 1 reported that spinach returns to market stalls with cooler temperatures, providing vitamin B9 for cell renewal and immune defenses, beta-carotene for vitamin A production, and cellular-protecting antioxidants. Source 1 notes that spinach can be eaten raw in salads, lightly pan-fried with garlic, or added to an omelet.
Grazia reported nutritionists advising that raw red bell peppers provide approximately 150 milligrams of vitamin C per 100 grams, which is twice the amount found in green bell peppers. Source 4 includes raw cabbages and horseradish among foods rich in vitamin C, and mentions black radish sliced on bread with a little butter and Guérande salt. Source 1 notes that Brussels sprouts offer vitamin C.
Fatty Fish and Antioxidant Rich Foods Supporting Immune Responses
Fatty fish including sardines and mackerel provide essential vitamin D and omega-3 fatty acids, which help regulate inflammatory processes and immune responses during months with reduced sunlight. Grazia noted that sardines deliver between 8 and 14 micrograms of vitamin D and nearly 2 grams of omega-3s per 100 grams, recommending consumption at least twice a week. Source 2 adds anchovies, herrings, rapeseed oil, and walnut oil to the menu for their omega-3 content. Santé Magazine added that zinc is critical for developing immune cells and maintaining the intestinal barrier, noting that a zinc supplement requires a diagnosed deficiency confirmed by medical testing. Source 2 notes that dietary protein is essential because insufficient protein intake can impair immune response and increase infection vulnerability, though needs should be covered daily without overdosing, which can be challenging for vegetarians, vegans, or elderly individuals.
Essential Oils and Plant Remedies Recommended for Autumn Immunity
Phytotherapist and dietician Caroline Gayet appeared on TF1 Info to recommend specific plant extracts and essential oils for managing seasonal health challenges. Gayet stated on TF1 Info that peppermint essential oil applied to a tissue can help clear nasal passages through dry inhalation. For steam inhalations, she recommended eucalyptus radiata over peppermint to avoid mucous membrane irritation. Furthermore, TF1 Info reported that ravintsara essential oil is widely utilized as a gentle antiviral preventive measure before entering crowded environments like public transport or open-plan offices, though it requires caution for pregnant women, young children, asthmatic individuals, and epileptics. Source 3 notes that dry inhalation involves opening the bottle and breathing with both nostrils open or one after the other, always kept a little distance from the nose, and mentions that ravintsara, essential oils, and plant extracts can be found in pharmacies, herbalist shops, and organic stores.
Dietary Diversity Versus Dietary Supplements During Colder Months
Santé Magazine reported that a varied and balanced diet generally provides all necessary vitamins and minerals without requiring systematic preventive supplements. While autumn brings increased circulation of rhinovirus infections that cause common colds, nutrition experts emphasize that dietary protein, fiber from fruits like apples and pears, and whole foods remain the foundation of immune health. Source 2 adds that a small vitamin C cure at the start of autumn can be considered for individuals with low dietary intake or increased needs, such as smokers, but is not automatically justified for those eating enough fruits and vegetables. La République des Pyrénées outlined that common cold symptoms typically peak between the third and fifth day following a one-to-three-day incubation period, advising hydration and saline nasal irrigation for comfort while the infection runs its course over one to two weeks. Source 5 notes that symptoms can last from a few days to about ten days, with the French National Health Insurance indicating a progression ranging from 5 to 20 days, coughing often being the last symptom to disappear, while the NHS reports individuals generally begin feeling better in one to two weeks.