As the temperature drops, the chances of getting sick increase. Instead of letting those fall germs come in and ruin your holiday season, boost your immune system with food. There are plenty of seasonal foods available in the fall that aid your immune system, from the signature pumpkins to cranberries. Kickstart and maintain your immune system’s strength with these six nutritious fall foods.
6. Butternut Squash
Starting our list of nutritious fall foods is butternut squash. The vegetable is an excellent source of vitamins A, C, and E, along with minerals like potassium, magnesium, and fiber. The potassium and fiber aid digestive and heart health, improving digestion and lowering heart disease. The immune system boost comes from vitamins A and C, which also protect your body against infections.
5. Kale
Fifth on our list of nutritious fall foods is kale. A superfood for any time of the year, the vegetable has moved from high-end restaurants to weekday meals at home. It can be roasted into chips, used in salads, soups, or side dishes, and even blended into smoothies. Kale provides several vitamins and nutrients that aid your immune system, and even contains anti-inflammatory properties.
4. Cranberries
Next on our list of nutritious fall foods are cranberries. While cranberries might not fly off the shelves like raspberries and blueberries, they still provide a bunch of health benefits. The fruit is rich in vitamin C and antioxidants, which support immune, heart, and urinary tract health. While cranberry sauce may be the go-to on Thanksgiving day, the best option is buying fresh cranberries, which have less sugar.
3. Sweet Potatoes
Rounding out the top three nutritious fall foods is sweet potatoes. A powerhouse in the food world, sweet potatoes can be used in various recipes and even substituted for regular potatoes for a nutrition boost. Sweet potatoes have vitamins A and C, potassium, fiber, and complex carbohydrates. Studies have found that they have antimicrobial, antioxidant, anti-inflammatory, and anti-aging effects.
2. Apples
Second on our list of nutritious fall foods are apples. A fall staple, they should also be a fridge staple due to their high amounts of fiber, pectin, and vitamin C. Vitamin C, in particular, is good for immune health, and can also aid with skin health and reducing “bad” cholesterol in the heart. You can add apples to plenty of meals from breakfast to dinner, or just bite into an apple by itself and enjoy the crunchy, tart fruit.
1. Pumpkins
Last but not least on our list of nutritious fall foods are pumpkins. Synonymous with fall, they aren’t just for decorating porches or carving into. Pumpkins provide vitamin A and fiber, perfect for your immune-boosting diet. They are also super versatile to cook or bake with, creating delicious dishes such as pumpkin pie, pumpkin soup, or even roasted pumpkin wedges. So maybe this year, buy an extra pumpkin as a treat for your immune system.