These 10 fall superfoods will help keep your immune system strong to ensure that you are in the peak of health during this season and the next.
These 10 superfoods are packed with vitamins, minerals, and heart-healthy
nutrients to give your body the nourishment it needs to combat diseases this
fall season, and even in the seasons beyond it. It’s important to boost our
immune system during fall and throughout the year because that will help our
body combat diseases, especially during the time of the pandemic. In
addition to physical exercise, the best way to improve our immune system, as
well as our overall health, is to eat a well-balanced diet of fruits and
vegetables, seafood, and meat.
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The 10 Best Fall Superfoods To Boost Your Immune System When Traveling
The fall weather is perfect for outdoor activities and traveling with your family
If I were to describe the fall weather, I would say it’s the perfect weather because the temperature is just right. Fall is not as punishing as summer or as bitter as winter, in fact, it’s the most ideal for outside activities, such as traveling with your family. You
can wear light clothes and a cardigan to combat the slight chill but that’s
about it.
However, even if the weather during the fall season is perfect, that doesn’t mean that you would keep your guard down when it comes to your health. You have to keep your overall well-being in tiptop condition since the winter season is just around the corner. Plus, the COVID-19 pandemic is still raging
worldwide so it’s best to always err on the side of caution.
Immune-boosting superfoods this fall
While many people are becoming more and more conscious about their health and
well-being, it’s important to remember that a holistic approach toward health
is the most ideal. That means taking time to relax and destress for our mental
health, eating the right food to nourish our body from inside and exercising
for physical conditioning.
In terms of eating the right food, here are 10 superfoods that can help you
boost your immune system:
1. Green and leafy vegetables
Remember when our grandmas always reminded us to eat our green and leafy vegetables? Well, that’s because they’re packed with health-giving vitamins and minerals.
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Possibly the best leafy greens that you can choose are
spinach
and
kale. Aside from antioxidants, they’re also loaded with Vitamin K that is good
for the heart.
2. Fruits
There’s no denying that fruits are packed with vitamins, minerals, and fiber,
making them the best and readily available superfoods around.
Fruits are high in
Vitamin C, which is known for protecting the body’s cells from damage caused
by harmful
free radicals. Berries top the list when it comes to antioxidants but anything in-season
is really good for you. Even common fruits like apples, oranges, and papaya are worth consuming on a daily basis.
3. Whole grains
You might have heard about how good whole grains to the body are and that is true. Whole grains are rich in health-giving components such as protein, vitamins, minerals, antioxidants, and fiber.
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A good example of whole grains would be brown rice, whole wheat, and whole oats. You can also
buy flour, bread, and pasta made of whole grains.
4. Beans
Beans
are high in fiber, protein, iron, magnesium, potassium, and zinc. These are good antioxidants that protect cells from damage, including the heart, other organs, and various muscle groups.
You can get these same nutrients from the different types of beans like soybeans, chickpeas, kidney beans, and black beans.
5. Nuts
Nuts are also great sources of antioxidants, fiber, vitamins, and minerals.
Nuts are also notable for protecting the heart and lowering bad cholesterol, so they’re good for preventing cardiovascular diseases.
Walnuts, for
example, a great against prostate cancer and even keeps the brain healthy.
What’s good about nuts is that they’re so easy to incorporate into one’s diet because they taste really good.
6. Omega-3
Omega-3 fatty acids are most often associated with heart health. But did you know that omega-3 is also good for preventing cancer,
maintaining respiratory health, skin health, and improving overall mood?
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That gives you all the more reason to incorporate food high in omega-3 in your diet like salmon, mackerel, and tuna.
7. Onions and garlic
Onions and garlic do more in flavoring our food.
Onions are good for the heart, lungs, and skin. Garlic, on the other hand,
works well in maintaining
cardiovascular health.
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| Photo by Karolina Grabowska from Pexels |
With all the healthy goodness of onions and garlic, it’s a good idea to add
them liberally to salads, soups, dips, stir-fries, and practically in any dish
that you can think of.
8. Chia seeds
Chia seeds are
superfoods that have soared in popularity in the last few years. It’s easy to understand that because chia seeds are loaded with vitamins, minerals, and antioxidants that improve heart and bone health.
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Chia seeds are also great for those who are trying to maintain a healthy weight. What I like to do is add
chia seeds in overnight oats but you can add them to practically anything
because they have a neutral and slightly nutty taste.
9. Avocados
Avocados are abundant in potassium, lutein, B-vitamins, Vitamin E, and Vitamin
K. It’s a
superfruit
that protects the body and strengthens the immune system.
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| Photo by Polina Tankilevitch from Pexels |
Plus, avocado is delicious and can be added to salads, toast, sandwiches, dips, and smoothies.
10. Olive oil
Olive oil is a superfood because of the countless health benefits that it can
give to the body.
Olive oil is good for the heart, protects the joints, has antibacterial properties, prevents cancer, is good for brain health.
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| Photo by Polina Tankilevitch from Pexels |
With olive oil’s many
health advantages, it’s no surprise that people who are following the
Mediterranean diet are some of the healthiest individuals on earth. Add olive
oil to soups, dips, salads, and even ice cream so that you have a continuous
dose of antioxidants every day.
Epilogue
It’s important to keep your immune system up during the fall season. A
combination of a good exercise regimen and a healthy diet will keep your immune system in great condition.
These 10 superfoods are packed with vitamins, nutrients, and antioxidants for overall health. As such, it’s a must to make these a part of one’s healthy diet.
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I will have to keep these in mind so I can stay healthy. I do eat tons of avocado. I love it!
ReplyDeleteSuch a great list of superfoods. I actually eat quite a few of those on that list. Most of those are regularly accessible as well.
ReplyDeleteI just finished eating some pineapple and mandarin oranges for lunch. Along with chia seeds, I would also recommend flax seed, as it has many beneficial properties.
ReplyDeleteI do love to eat most of these superfoods. Avocadoes are great they are so healthy and taste great too!
ReplyDeleteThis is what my daily diet includes.I like that they are good for my immunity.
ReplyDeleteI’m always looking foods to boost my immune system. Thanks for creating this list.
ReplyDeleteGood to see that I'm already eating all of these (except grains and beans). I'll have to add those into the diet!
ReplyDeleteNice list. I'll keep this in mind even if it's not fall season.
ReplyDeleteThis is a great reminder of how we can boost our immune systems naturally in the cold and flu season. I tend to include a lot of those in my daily diet so hopefully that will stand me in good stead!
ReplyDeleteI love whole grains. Wheat bread and whole.oats are some of my favorites.
ReplyDelete
ReplyDeleteFood is the number 1 source of defense, looking for everything you need in nature is an instinct that should be rediscovered!
Hhhmmm...I am not familiar with Omega-3 foods, to be honest. But I must catch up. They must be truly important!
ReplyDeleteI had no idea about garlic! I cook a lot with garlic so this makes me feel a lot better about it!
ReplyDeleteVery useful information, especially for the fall season. I eat only a few of those, and maybe I should add the others too. Fruits, nuts, and vegetables are on my meal every day. I discovered the superfood chia a few years ago, and I really love it! Thanks for sharing!
ReplyDeleteLove all of these delicious superfoods! I do need to be better about getting more of them in my diet.
ReplyDeleteI love beans and nuts. I usually eat cashews. It's my favorite!
ReplyDeleteMy diet includes all of these superfoods except for nuts as I am allergic to these 😞Thanks for sharing this list 🙂
ReplyDeleteEverything Enchanting
These are all great things to be able to use to support your immune system. I'll have to add some of these to your regimen.
ReplyDeleteMy daily meals include a couple of these/ At least most of the days and it's really health to have them in our diet.
ReplyDeleteFransic - https://www.querianson.com/
This is really a great list to share with others, we all need to know about these superfoods nowadays!
ReplyDeleteWith the pandemic still on the rise, i think we really need to intake most of these foods a lot. I always make sure to include veggies in our meal every day or if not, there must be at least fruits to balance everything. Personally, my super food at the moment is turmeric and ginger.. they help me a lot with my digestive problems :). I have heard a lot of good things about Chia seeds but I haven't tried it yet.
ReplyDeleteThank you for sharing
We really need to take note of healthy foods! It is a must to eat such to boost our immune system especially nowadays that we are dealing with massive numbers of people admitted due to the global pandemic.
ReplyDelete