Pictured Recipe:Massaged Kale Salad with Roasted Sweet Potato & Black Beans
The temperatures are dropping and sweater weather is nearly upon us. Here atEatingWell, this is when we bust out ourslow cookersor turn tocomforting fall soups. Though fall can bring a variety of delicious seasonal flavors, the cooler temps can also bring on cold and flu season. While no specific food is a surefire way to prevent illness, there are certainfoods and nutrients to eat more of for a healthy immune system.
The term “superfoods” doesn’t have a strict definition, and there aren’t actually foods with superpowers. But there are plenty of healthy foods, packed with nutrients, that are worth a spot on your plate this season. Here are five fall favorites that can help support your immune system during cold and flu season.
1. Kale
Jacob Fox
It’s probably no surprise to see this healthy superstar on this list. Kale has built a reputation of being a superfood for all of the vitamins, minerals and nutrients it packs into a single serving. Plus, there are many reasons to add some kale to your eating pattern, fromstrengthening your bones to promoting heart health. When it comes to your immune system, kale also boasts some benefits. You can get 22% of the Daily Value of vitamin Cfrom 1 cup of raw kale. Plus,leafy greenscan help lower inflammation levels in the body that are commonly associated with illness.
2. Pumpkin
Pictured Recipe:Four-Bean & Pumpkin Chili
From the belovedPumpkin Spice LattetoPumpkin Pancakesand more, there are so many ways to enjoy this versatile fall veg. Not only is it a must-have flavor this time of year, but it also has some impressivenutrition and health benefits. Pumpkins are packed with the precursor nutrients that our body uses to make vitamin A. Vitamin A is important for supporting healthy immunity, and might even make your flu shot more effective. Whether it’s acan of pumpkinor whole roasted, enjoy the tasty orange veg today.
3. Brussels Sprouts
Pictured Recipe:Roasted Brussels Sprouts with Cider Vinaigrette
4. Butternut Squash
Pictured Recipe:Butternut Squash Soup with Apple Grilled Cheese Sandwiches
5. Apples
Pictured Recipe:Mixed Greens with Lentils & Sliced Apple
There are dozens ofkinds of applesthat serve a variety of purposes, from topping a salad to baking a pie. This popular fruit packs some impressivenutrition and health benefits, too.One medium applehas about 10% of the DV of vitamin C. Plus,apples are packed with antioxidants, like quercetin and catechin, that help reduce inflammation. Much like the old adage suggests, an apple a day just might help keep the doctor away.
Bottom Line
Though no single food is sure to completely prevent you from coming down with a cold, eating a well-rounded healthy diet with lots of fruits and vegetables is a good way to support your immune system. That, in addition to practicing good hygiene, like regularly washing your hands, sanitizing high-touch surfaces, wearing a mask and social distancing when necessary, can also help keep you healthy. These fall favorites take on “superfood” status to us because of the nutrients, vitamins and minerals they pack. For more inspiration on how to use them, check out our50 Best Recipes for Fall.
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