Using Fall Produce to Support Your Immune System
Fall is here and the weather is starting to cool down which means that we are stuck indoors more, and a lot of different viral and bacterial illnesses become abundant and easily spread. Supporting our immune systems during this time is crucial and one way of doing that is to get in a variety of vitamins, minerals, and antioxidants from produce! The fall fruits and vegetables are power packed with nutrients that can help our immune system have a fighting chance! This post will go over some of the most common fall fruits and vegetables, how to incorporate them into your daily menu, and some of their top nutritional properties.
First and foremost, why should you buy in-season produce?
It can help you save money:
When produce (fruits and vegetables) are in season, they are more abundant and typically available at a lower price!
These foods support your body’s natural nutritional needs:
Foods that are grown and consumed during their appropriate seasons are more nutritionally dense as they are picked during their peak and spend less time from farm to table, helping them maintain much of their nutrition. Also, our bodies are made to eat seasonally, and the foods provided in each season help our bodies meet their appropriate nutritional needs for the time of year. Since we are in Fall season, the foods that are more abundant are slightly denser (think squash, apples, pears, potatoes, etc.) as these foods help the body adjust to the cooler temperatures and prepare for winter. Many of the foods are also higher in the vitamins and minerals (think vitamin C, vitamin A, etc.) that can help support the immune system fight those viral and bacterial illnesses. These foods are also higher in fiber which is great for your heart, detoxification, gut health, brain health, and so much more! Many of the herbs and spices this time of the year contain antibacterial, antiviral, and antifungal properties, which means that they can help you fight off those nasty bugs!
When foods are grown out of season, they are not able to follow their natural growing and ripening rhythms, and therefore rely on ripening agents (chemicals, gases, heat processes, and even edible film) in order to be available. These processes allow mass production of the foods by slowing maturation and the ripening process, and they also are used to protect the produce form bacteria and other pathogens on their long commute to the grocery store. A lot of in-season produce does not have to travel far as it can be found more locally.
It simply just tastes better!
Food that is fresh and naturally ripened will be very apparent in its taste. Think of those delicious, juicy strawberries on a sunny June day – nothing can beat that fresh flavor! Unfortunately, mass-produced produce loses appearance and taste since quantity is the top priority. The selective breeding that favors uniform ripening and shelf life is what can lead to the dull flavors. Produce that is not in season undergoes early picking, cooling, and heating that reduces the flavor.
Fall produce is especially delicious as it provides comfort and warmth to your body as the weather begins to cool down. The starchier tubers, cruciferous vegetables, fibrous fruits, and warming spices are all like a hug at your meal. Eating fall produce makes it possible to have BOTH comfort food AND nutritious meals!
It is more environmentally friendly:
Eating seasonally reduces the demand for out-of-season produce which further supports more local produce and local farming in your area. This means less transportation, less refrigeration, less hot houses, and less irradiation of produce.
So, what fruits and vegetables are in season right now?
The produce in season during the Fall in the US includes:
Apples
Bananas
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cilantro
Collard greens
Cranberries
Garlic
Ginger
Grapes
Greek oregano
Green beans
Green onions
Kale
Kiwifruit
Lemons
Lemon balm
Lettuce
Limes
Mangoes
Mushrooms
Mint
Onions
Parsley/chervil
Parsnips
Pears
Peas
Pineapples
Potatoes
Pumpkin
Radishes
Raspberries
Rosemary
Rutabagas
Sage
Spinach
Sweet potatoes & yams
Swiss chard
Thyme
Turnips
Winter squash
What are the nutritional properties of some of the Fall produce and how can I use them in meals?
Apples:
Rich in fiber
Good source of vitamin C and potassium
Also contain the antioxidants quercetin (may have anti-inflammatory, antiviral, anticancer and antidepressant effects), catechin (shown to improve brain and muscle function in animal studies) and chlorogenic acid (found to lower blood sugar and potential aid weight loss)
Meal ideas: eat plain or with cheese or nut butter; make homemade applesauce; make a brussels sprouts and apple skillet; pair with sausage and cabbage in a skillet; top salads; use in soups; roast with chicken
Bananas:
Good source of fiber
High in potassium, vitamin B6 and vitamin C
Also contain dopamine (acts as an antioxidant rather than a mood booster in this case) and catechins (linked to various health benefits including a reduced risk of heart disease)
Meal ideas: use in 2-ingredient pancakes; make a healthier banana bread; use in smoothies; use in overnight oats
Broccoli:
Good source of fiber
Contains vitamin C, vitamin K1 (important for blood clotting and can promote bone health), folate, potassium, manganese, and iron
Rich in various antioxidants and plant compounds (sulforaphane, indole-3-carbinol, carotenoids, kaempferol, and quercetin)
Meal ideas: add to omelets; use in a stir-fry; roast broccoli with ginger; try chicken and broccoli; add broccoli to a whole-wheat pasta dish; try parmesan roasted broccoli and onions (look for sheet pan dinners that incorporate broccoli); sauté broccoli and tomatoes. *Note: cooking broccoli is easier on the digestive system for many people!
Brussels Sprouts:
Good source of fiber
High in vitamin C, vitamin K, and contain vitamin A, folate, and manganese
Rich in antioxidants (especially high in kaempferol)
Meal ideas: roast brussels sprouts in a mustard dressing; roast with chicken and squash; make a shaved brussels sprouts salad; shred brussels sprouts and add to a whole-wheat pasta, brown rice or quinoa dish; sauté brussels sprouts with shallots; steam brussels sprouts
Ginger:
Warming spice that contains gingerol, a substance with powerful medicinal properties
Can treat many forms of nausea and is great at treating chronic indigestion
Has anti-inflammatory effects that may help with osteoarthritis, may reduce muscle pain and soreness
May improve heart disease risk factors and lower blood sugar levels
May help fight infections
Meal ideas: try ginger tea; add to a fruit smoothie; use in a glaze over fresh seafood or meat; use fresh ginger in salad dressings; use it in stir-fries; use in pureed soups
Garlic:
Most of its health benefits are caused by sulfur compounds formed with a garlic clove is chopped, crushed, or chewed (such as allicin)
Rich in vitamin C, vitamin B6 and manganese and contains trace amounts of various other nutrients
May help combat sickness, including the common cold. Does so by boosting the function of the immune system.
May reduce blood pressure and improve cholesterol levels
Meal ideas: compliments most savory dishes, especially soups, sauces, and roasts! You can also use it in salad dressings
Pears:
Rich source of fiber
High in vitamin C and copper, and contains a good amount of vitamin K and potassium
Also provides small amounts of folate, provitamin A, and niacin
Contain beneficial plant compounds which are what give pears their different hues. Pears with green skin contain high amounts of lutein and zeaxanthin, both of which are necessary to keep vision sharp, especially as you age
Have anti-inflammatory properties
Meal ideas: enjoy fresh with a handful of nuts, nut butter or cheese. Add them to oatmeal, salads, and smoothies. Pears compliment chicken or pork and pair nicely with spices like cinnamon and nutmeg and cheese such as Gouda and brie. Grilled pears or poached pears can make a tasty dessert!
Pumpkin and Winter Squash:
Packed full of nutrients!
Good source of fiber
Extremely high in vitamin A, rich in vitamin C and potassium and contains a good amount of copper, manganese, vitamin B2, vitamin E, and iron
Also contains small amounts of magnesium, phosphorus, zinc, folate, and several B vitamins
Contain several antioxidants (alpha-carotene, beta-carotene and beta-cryptoxanthin)
May help boost your immunity (thanks to the antioxidants, which also include vitamins A and C, and vitamin E, iron, and folate)
So many more benefits!
Meal ideas: roast squash and pair it with other vegetables and meats; add pureed squash or pumpkin to soups, stews, or smoothies. Cubes of fresh squash or pumpkin tastes delicious in stir-fries and stews and can be used with many different flavor combinations. Roasting with different seasonings can be a tasty side! The seeds can also be roasted with different spices and make a great snack!
Sweet Potatoes:
Sweet potatoes are rich in beta-carotene (antioxidant) and fiber
Sweet potatoes contain high amounts of vitamin C, which helps with immunity, potassium, manganese, vitamin B5 and vitamin E
Sweet potatoes also contain chlorogenic acid and anthocyanins (possess strong antioxidant properties)
Meal ideas: try adding sweet potatoes to stir-fries, chili, soups, or stews. They can also taste great in tacos or baked in the oven as fries.
Next time that you are craving some comfort food due to the cooler weather, incorporate the produce that is currently in season, as that is exactly what it is meant for! You will be doing your body, stomach, taste buds, wallet, AND environment a favor!
Also, enjoy this seasonal produce guide (below) to see when your favorite foods are in season or to figure out different produce that you would like to try!
Sources:
Healthline.com
Mindbodygreen.com
https://wardsgainesville.com/why-eat-fruits-and-vegetables-in-season/
https://draxe.com/nutrition/eating-seasonally/
https://www.seasonalfoodguide.org/
Wunderlich SM, Feldman C, Kane S, Hazhin T. Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. Int J Food Sci Nutr. 2008 Feb;59(1):34-45. doi: 10.1080/09637480701453637. PMID: 17852499.
Mahajan PV, Caleb OJ, Singh Z, Watkins CB, Geyer M. Postharvest treatments of fresh produce. Philos Trans A Math Phys Eng Sci. 2014;372(2017):20130309. Published 2014 May 5. doi:10.1098/rsta.2013.0309
