As someone who’s been farming organically for over 30 years at Chelan Ranch, I’ve learned something about keeping healthy and robust, using the best nature offers.

But nothing reminds you how important your immune system is like catching your first cold of the season after spending time with your grandson, fresh from his first few weeks at daycare!

I’ve studied and experimented with natural remedies for years, especially using the fruits we grow on our farm. With fall in full swing and the cold season knocking at our doors, I’m sharing my top five tips to naturally boost your immune system—backed by science and grounded in my experience as a farmer and someone who’s not about to let another daycare bug catch me off guard!

1. Fuel Your Body with Organic Fruits

A diet rich in vitamins and antioxidants is the foundation of a robust immune system. Organic fruits, especially apples, blueberries, and cherries, contain immune-boosting vitamins like vitamin C and powerful antioxidants that fight free radicals.

Chelan Ranch Organics offers fresh, organic apples from our farm to your door. Apples are a great source of fiber, vitamin C, and various phytonutrients that help support immune function. Our freeze-dried blueberries are exceptionally high in antioxidants, crucial in reducing inflammation and supporting overall health.

Tip: Enjoy a handful of freeze-dried organic blueberries as a snack, or add them to your morning smoothie for a delicious immunity boost!

2. Stay Hydrated with Herbal Teas and Hydration Foods

With cooler temperatures, it’s easy to forget about hydration. However, staying hydrated is crucial for keeping your body in peak condition, as fluids help flush toxins and support immune cell function. Hydration doesn’t have to come only from water—herbal teas and hydrating fruits like apples can also contribute.

Chelan Ranch Organics’ apples are a perfect on-the-go snack that provides hydration and essential nutrients to support immune health. To soothe and hydrate, add a cup of herbal tea (chamomile or echinacea) to your daily routine.

3. Incorporate Vitamin D

As the days get shorter, our exposure to sunlight—and consequently our vitamin D intake—drops. Vitamin D plays a crucial role in immune health, helping to regulate the immune response and prevent infections.

To maintain healthy levels, consider adding more vitamin D-rich foods to your diet or spending time outdoors when the sun shines. Additionally, pairing vitamin D with fresh, organic fruit from Chelan Ranch, like our nutrient-dense apples and cherries, can enhance the absorption of this essential vitamin.

Tip: Spend at least 15-20 minutes outside daily, especially during peak sun hours, to boost your vitamin D levels naturally.

4. Add Probiotics for Gut Health

A healthy gut is central to a healthy immune system. Probiotics are beneficial bacteria that help balance the gut microbiome and support overall immunity. Incorporate probiotic-rich foods like yogurt, kefir, and fermented vegetables into your diet to keep your digestive and immune systems thriving.

Pair probiotic-rich yogurt with Chelan Ranch’s freeze-dried organic blueberries for a tasty, immune-boosting breakfast bowl. Combining antioxidants from the blueberries and probiotics from the yogurt will give your immune system the support it needs during the fall season.

5. Get Plenty of Rest