Whether you’re a seasoned green thumb or someone who’s never held a shovel, consider planting an autumn garden—your immune system may thank you. Research suggests that spending time in a garden may help strengthen your immune system and improve overall health.
The research
A randomized controlled trial published in The Journals of Gerontology Series A: Biological Science and Medical Sciences observed the effects of horticultural therapy (HT), a form of gardening therapy, in 59 older adults. The study found that those who participated in HT showed positive immunological changes.
The implications
The researchers found that gardening may help older adults maintain a healthier immune system by reducing inflammation and restoring immune cell function. Other studies have also found that gardening can boost immune health in a variety of ways, including greater exposure to beneficial soil microbes and healthier diets from homegrown fruits and vegetables.
Get growing
Ready to water your immune system? Here are some ideal plants to grow this autumn:
- Garlic: Get a head start on your garlic growing by planting it in September, giving it time to thrive in the soil. Bonus: garlic is known as a natural immune booster!
- Spinach: Thanks to its hardy nature, spinach can be planted in fall and harvested in winter.
- Spring bulbs: Many bulbs that bloom in the spring need to be planted in fall. Try growing tulips, hyacinths, or daffodils.
Keep it indoors
No outdoor space? No problem. You can still reap the benefits indoors! A 2024 study found that planting an indoor edible garden—think herbs and microgreens—can help boost both your immune system and microbiome diversity.
This article was originally published in the September 2025 issue of delicious living magazine.
