Fall Foods That Support Your Immune System
Hello and happy October!
One of the best things about changing seasons is rotating in something new. Fall, in particular, is so superb for this - the flavors and ingredients, sweaters, color schemes, and cozy vibes are always welcome as summer’s heat fades.
Unfortunately, fall and winter can also mean “sick season” as we spend more time indoors and the germs make their rounds.
If you have conferences or work travel still left on your circuit, kids in daycare, or just curious about how you can strengthen and support your immune system, I have good news for you. It involves eating. Read on!
Nutrition & The Immune System
Supporting our immune system through food means spotlighting a few key nutritional components as part of a healthy diet. The immune system is complex and benefits from a broad, balanced, and whole food centered diet.
vitamin C: supports activity of many cells in the immune system, helps control inflammation and oxidative stress
vitamin D: helps to regulate antimicrobial proteins that can directly kill pathogens such as bacteria and viruses
vitamin A: helpful for healthy tissues in the respiratory system, mouth, stomach and intestines, which protect against infections
zinc: supports the immune response and necessary for wound healing
iron: critical component of enzymes that support immune cell function
protein: necessary for building immune system cells and antibodies, additionally one of the amino acids in proteins acts as fuel for immune system cells
Additionally, we should mind the gut. Gut health in general is always important, but particularly so for immune system function. Did you know most of our immune cells are produced in the gut?! It also acts like a barrier preventing pathogens from entering the body. There’s also something called the gut-lung axis whereby gut-associated immune cells move to the lung-associated immune system - likely because of this, studies show that a healthy gut microbiome (fed with dietary fiber and prebiotic foods) may reduce respiratory infections.1
fresh and flavorful garlic at Sport Hill Farm in Easton
Some Fall Seasonal Staples
Great news! Tons of the fall favorites you are probably already eating are supporting your immune system. It’s so cool that the nutrients we need rotate in seasonally with the produce available. If you want to fend off any sniffles with extra power, it would be easy to add one or two different foods to your rotation for the next few months by visiting a farmer’s market or seeing what new options are popping up at Trader Joes.
Here are a few of note:
Apples - One of the season’s most quintessential icons contains vitamin C, antioxidants, and prebiotic fiber. I think honey crisp is the best, no contest, but many varieties make apples a versatile ingredient for baking, salads, and on the go snacks.
Bell Peppers - In season from summer through fall, bell peppers are a great source of vitamin C, in fact, often containing more than an orange. The beta-carotene in bell peppers gets converted to vitamin A. These can be enjoyed raw or cooked and bring a sweet, satisfying crunch to your meals.
Brussel Sprouts - I think a gateway on the path to adulthood is starting to like brussel sprouts, and also, it’s fun to buy them on the stalk. This cruciferous vegetable also packs a punch of vitamins A and C, plus other health benefits like fiber and vitamin K. Bring these as your side contribution to a fall gathering and sleep well at night knowing you just boosted everyone’s immune system.
Garlic - Not only is it single-handedly responsible for 95% of the “wow, that smells so good” compliments in kitchens across the country but it’s active ingredient, allicin, has antiviral and antimicrobial properties. AND it’s a prebiotic, feeding the “good” bacteria in the gut and keeping it strong. I might mistake one clove for one bulb of garlic in the next recipe I make. Oops!
Ginger - Ginger is a warming and zesty herb with anti-microbial and anti-bacterial properties. It’s also great for reducing inflammation. Combined, these elements may help reduce the duration and symptoms of the common cold and flu. Among it’s many other benefits, ginger eases digestive discomfort. I love grating fresh ginger root and steeping with hot water and lemon, but you can also buy ginger teas and make/buy ginger juice shots to reap the benefits.
Herbs - rosemary, parsley, thyme, and sage are not only for Thanksgiving. Thyme and parsley contain zinc, rosemary has vitamin C, antibacterial and anti-inflammatory properties, and sage is antibacterial and helps with sore throats. Need I say more? Whatever you’re making, load it up with herbs. I’m picturing some roasted baby potatoes (also contain vitamin C btw).
Mushrooms - Mushrooms can be a great source of vitamin D - shiitake, white button, oyster, cremini, and chanterelle varieties all supply high levels of this nutrient, especially when exposed to UV light or sunny conditions. I am admittedly not a mushroom fan, so this one is up to your interpretation and inspiration.
Pumpkin - Pumpkin is high in vitamin C and A, and iron. Pumpkin seeds are one of the best dietary sources of zinc and iron. Carve your pumpkin and save the seeds to roast and top salads, oatmeal, and yogurt bowls all autumn long.
Winter Squash - Pumpkin is a winter squash. So is butternut, acorn, and spaghetti squash. All these variants also contain iron, vitamin C and A, and antioxidants. Additionally, squash is high in fiber which is great and necessary for gut health and digestion. There are endless ways to enjoy squash from roasting with oil and herbs to soups and more. Butternut squash soup is sooo good with an apple or two for a little bite and a lot of nutritional value!
I had to rein myself in making this list. Honorable mentions include cranberries, honey, kale, beets, broccoli, leeks, and sweet potatoes.
Next time you have a fall flavored meal, take a moment to consider how you’re supporting your body and strengthening your immune system for the months to come. Good job!
And Some Musical Accompaniment!
I hope you live somewhere where you can take the scenic route to a farm stand or farmer’s market and pick some beautiful, local produce to turn into dinner that night. Even if you just go to the grocery store, maybe you can roll the windows down and let the cool breeze in and light your favorite candles when you get home. Joy is good for your immune system too.
Here are a couple playlists to set the scene.
Curious about nutrition? I am way too happy to talk more about this. You can always reach out!
Want to work together? I have a few spots still open for the Reset program this quarter - it’s 6 sessions plus a bonus maintenance session scheduled over the fall and into the new year. Perfect for busy and on the move people who want to recenter wellness in a sustainable way. I’d love to talk and see if this is right for you. Hit reply and let me know if you want to chat.
Until next time,
Jenya
