Happy Fall...Open Eating to a Healthy Winter!

The school has been in a while, the temperatures are beginning to cool off, the leaves are turning, and there is a real crisp in the air as we begin to move a step closer to winter.

Bring on the fall flavors- apples, nuts, pumpkins, and soups. So many cozy ways to eat such great foods!!! 

In some of our recent posts, we’ve talked about how food can serve up nutrients that help to protect and even heal your body. Food really is the best medicine!

We’re entering into the flu and cold season… sometimes we think of medicine as something you take after you have symptoms. But what if you could use food to prevent getting sick in the first place? …or at the very least boost your immune system so that if you do catch anything, it’s short-lived and a quick recovery! 

Especially since the covid outbreak, there has been LOTS of research on foods that help with viral infections. There are foods that boost the immune system, foods that fight bad bacteria, AND foods that stop viruses from spreading in the body!

What are the top 10 foods for staying healthy as the weather gets colder? 

Here we go!

10. Broccoli- more than just broccoli, all cruciferous (or “tree-like” leafy) vegetables such as kale, collards, cabbage, cauliflower, and mustard greens have phytochemicals that boost the immune system. They also have an anti-microbial effect. What does this even mean? These types of foods help the body to maintain a balance that is not ideal for bad bacteria to live or grow. They also have fiber in them that feeds the good bacteria that actively fight off any bad bacteria in your body. Cruciferous vegetables have also been found to help fight cancer through phytochemicals and antioxidants. Remember green and leafy is SO good for the body… not just in flavor, but to really boost health! 

9. Mushrooms- the research on mushrooms has been more abundant in the last several years. It is one of the few plant-based dietary sources of Vitamin D. Especially over the last couple of years, we’ve learned about how illnesses tend to present themselves more often and more harshly in people that are deficient in Vitamin D. But there is so much more than just Vitamin D. Mushrooms have been found to improve “natural killer” immune cell activity. These cells are anti-viral and anti-cancer! And to add an extra layer of protection (literally), the phytochemicals in mushrooms have been associated with a thicker mucosal lining to protect the lungs and respiratory tract from being invaded by viruses and bacteria. So pop those mushrooms into your rice dishes, and your omelets, and top your salads with them wherever you can! 

8. Oranges- have you ever noticed that you crave orange juice when you’re congested? With Open Eating, it is important to pay attention to those cravings… they could be your body telling you that you need a specific nutrient- in this case, vitamin C. Vitamin C is an antioxidant, which cleans up extra atoms in your blood that can harm your immune cells. That said, instead of orange juice, eat the entire orange! You’ll get the added benefit of the fiber that feeds those healthy gut bacteria and kills off any bad bacteria that might be lingering around.

7. Honey- who knew that something so sweet could actually be so great for you? Honey has many enzymes that help with the production of immune response cells, and that help to clean up and heal infections. Honey fights both bacteria and viruses. From minor scratches to cold sores and even allergies, honey used in moderation is a great boost for your body’s immune system.

6. Berries- as some of the greatest sources of antioxidants, berries can serve both as a treat and support your immune system. Antioxidants are phytonutrients that go through the body and help remove toxins and other molecules that can damage your healthy cells. Since the antioxidants are doing all of that hard work, it spares your immune system from having to heal the damage those molecules can do, allowing it to protect you from becoming sick from bacteria and viruses. So, stock up on those delightful snacks! 

4. Cinnamon is one of the best fall spices out there! Cinnamon and several other Eastern spices such as turmeric are amazing for reducing inflammation and helping balance blood sugar. This frees up your body’s immune system to focus on fighting infections. There have been several studies, that have shown antibacterial and antiviral effects on the body. Having it in your system to help boost your immune system is so great!

3. Black Pepper- there are 2 main ways that black pepper can improve your immune system. First, it has compounds in it that actually helps the body to produce more white blood cells, which are the primary immune system cells. Second, did you know that black pepper actually helps to improve the absorption of turmeric, which also reduces inflammation and strengthens the immune system?

2. Onions- did you know that eating onions help with the body’s production of macrophages, T cells, and natural killer cells? The enzymes of onions and phytochemicals can also help to kill viruses and bacteria. They are best when raw and chopped finely- so add them to dressings and as toppers to your meals for the best effect!

1. Garlic- similar to onions, garlic helps with immune cell production as well as fights viruses and bacteria with its many phytochemicals and the natural enzymes designed to support your body! Season sauces, and soups, and sauté your veggies with this natural flavor that tastes amazing!

Stay healthy!!! 

From the Open Eating Team at ForMyHealth:)