When the weather begins to turn colder, we all know it’s not only the start of fall, but the onset of cold and flu season. And this year, we’re also competing with Covid-19. With these weather changes also comes a change in seasonal produce and foods. We’ve created a round-up of super foods (and fun recipes!) you can lean on these next few months to boost your immunity and set your body up for optimal health and safety.
Eight Fall Superfoods That Can Ward off Illness This Season:
Pumpkin lovers rejoice! Pumpkin is loaded with immune-supporting nutrients like vitamin C and beta carotene, which may strengthen the immune system and help fight infection. Reinvent them this season and make this Mexican Pumpkin Empanada recipe. If your green thumb is feeling strong, check out this comprehensive guide on growing pumpkin plants.
Oranges are at their freshest beginning in the late fall, and one 8 ounce glass of OJ provides more than 100% of your recommended daily dose of vitamin C. Oranges also contain beta carotene, alpha carotene and beta cryptoxanthin, which can help form vitamin A in the body and strengthen immunity. Drink oranges by the glass, or toss them into your next Autumn Beet Orange Salad.
Red Bell Peppers have more vitamin C than oranges and also carry beta carotene, a precursor of vitamin A, which is great for immunity. So enjoy a few bell pepper bites and wash it down with a glass of OJ! Now you can rest assured your favorite chili recipe isn’t just meant to taste good, it’s meant to keep your health intact.
Almonds are high in vitamin E and good fat, and the fat helps absorb vitamin E into the body. Feel free to eat your almonds by the generous handful. Or drop some almond butter into this Autumn Almond Breakfast Smoothie with Protein for breakfast!
Pomegranates are antimicrobial and may prevent the growth of bacteria and viruses. Not to mention, they carry an abundance of immune-fighting nutrients. But eat them with caution because they might stain your shirt! Add this Pomegranate Relish to your Thanksgiving spread this year.
Garlic naturally contains a compound that has been shown to support the immune system and reduce the severity of cold and flu symptoms. Ever put garlic in your tea?! Try it out! It could be one of your secret weapons keeping you from getting sick this season.
Sweet potatoes contain a rich content of beta carotene, helping to maintain a strong immunity. Give your sweet potatoes a new flavor and try this Mediterranean Baked Sweet Potato dish.
Cranberries give your body a natural boost of vitamin C and polyphenols that may support immune health. In fact, components found in cranberry juice have been shown to help prevent the flu from infecting the body. Pile on the sauce this Thanksgiving or bring this Cranberry Pear Chutney Appetizer to your next (socially responsible) gathering.
It’s such a wonderful time of year and with the right foods, rest and sustainable movement practices, your immune system will be in tip-top shape! Don’t forget to bring your Urban Market Bags with you when you hit the grocery store to load up on the foods above.