Immune-Boosting Foods for Fall

 By Brianna Becherer

Fall is right around the corner and we’re starting to see pumpkin-flavored everything. Believe it or not there is more in season right now than just pumpkin! Along with in season foods being cheaper, there are other benefits. First and arguably most importantly, in season produce offers better nutrition. When a food is picked before it is ripe, some of the nutrients are unable to develop. Also eating foods that are in season will allow the diet to have variety in palatability and nutrient profile. 

Photo from: https://www.blendtec.com/blogs/news/whats-in-season-fall-produce-guide

Another benefit of eating in season produce, especially the produce harvested in the fall is that you can make a fun activity out of it. Pumpkin patches and apple orchards are a great way to spend an afternoon outside enjoying the fall weather. Taking a trip to the farmers market is additional way to enjoy a fall day while supporting the community and receiving fresh and in season produce. In season produce is environmentally friendly. Since the produce is grown near where it is bought for consumption, it allows less transportation and pollution to be released into the atmosphere. Fall is when cold and flu season starts. Eating a balanced diet helps fight sickness, but there’s an added benefit when the food is in season because the nutrient profile is fully developed. Here is a list of foods that are currently in season and along with their immune-boosting effect!

• Broccoli contains an antioxidant called glutathione. Glutathione helps natural killer and T cells from our immune system fight bacterial and viral infections. 
• Garlic has a compound in it called allicin that may help prevent and shorten the amount of time of being sick. 
• Ginger can be protective against germs from E. coli, shigella, and Respiratory Syncytial virus. 
• Mushrooms are high in selenium, interestingly you are more likely to get a more severe flu when low in this mineral. 
• Spinach is high in folate which helps the body make new cells and DNA repair. Also, spinach has vitamin C which is an antioxidant that helps fight inflammation that occurs throughout the body when you get sick.
• Sweet potatoes and pumpkin contain beta carotene which is an antioxidant that strengthens the immune system. 

Photo from: https://www.dreamstime.com/stock-photo-autumn-concept-seasonal-fruits-vegetables-wooden-board-image58419002

References 

1. Bogdan Popa, M. (2019, October 02). Glutathione: 14 Benefits of the Master Antioxidant [Plus Diet and Supplements]. Retrieved September 07, 2020, from https://coremedscience.com/blogs/wellness/glutathione-3a-14-benefits-of-the-master-antioxidant-plus-diet-26-supplements
2. Five benefits of eating seasonal produce. Retrieved September 07, 2020, from https://www.mountnittany.org/articles/five-benefits-of-eating-seasonal-produce
3. Health Benefits of Ginger. Retrieved September 07, 2020, from https://www.webmd.com/diet/ss/slideshow-health-benefits-ginger
4. Immune-Boosting Foods: Berries, Oysters, & More. Retrieved September 07, 2020, from https://www.webmd.com/cold-and-flu/ss/slideshow-immune-foods
5. Olsen, N. (2020, August 13). Benefits of Beta Carotene and How to Get It. Retrieved September 07, 2020, from https://www.healthline.com/health/beta-carotene-benefits
6. Seasonal Produce Guide. Retrieved September 07, 2020, from https://snaped.fns.usda.gov/seasonal-produce-guide
7. West, H. (2016, March 17). How Garlic Fights Colds and The Flu. Retrieved September 07, 2020, from https://www.healthline.com/nutrition/garlic-fights-colds-and-flu