As soon as the leaves begin to change and there is a slight nip in the air, many people begin to crave the comfort foods of fall and everything pumpkin! But before you satisfy that craving with a sugar laden pumpkin spiced latte, let’s take a look at the miraculous relationship between the needs of our bodies and the natural offerings of fall produce. I am continually amazed at how nature seems to provide us with exactly what we need, when we need it.
With sweater season comes the inevitable increase of coughing, sneezing, colds and viruses. Fall is a time to both boost our immunity and counteract the increased exposure to free radicals that comes from less fresh air and the toxins created from our time inside with fireplaces, gas stoves, general indoor pollutants and snotty friends and relatives. While immunity is improved with the yearlong behaviors of eating a variety of whole foods, drinking plenty of water and getting adequate rest, antioxidants, specifically carotenes, have many immune enhancing benefits. And which foods are high in carotenes you ask? Dark greens such as kale, collards and chard as well as yellow and orange vegetables like squashes, carrots and sweet potatoes! Additionally, cruciferous vegetables such as cabbage, broccoli, brussel sprouts, and cauliflower, contain powerful phytochemicals called glucosinolates. These glucosinolates work by increasing antioxidant defense mechanisms and improving the body’s ability to eliminate harmful chemicals though the liver’s detoxification pathway.
The food component most damaging to immune function is sugar. Sugar has been shown to decrease the white blood cell’s ability to destroy bacteria and may compete with Vitamin C for uptake into the cells. Thankfully, we can indulge our sweet tooth with those yellow and orange root vegetables which are higher in natural sugars, but don’t cause the insulin spike of summer fruits, processed baked goods, candy and flavored lattes;-) Baking your own muffins and breads with whole grain flours and purees of pumpkin, sweet potato or squash can be both satisfying and beneficial to your immune system.
Every single one of these vegetables are naturally available from fall though early spring depending on your climate. The best way to get the maximum benefit from these foods is to eat them fresh from the closest garden, but not everyone has the luxury of growing their own vegetables or even accessing locally farmed produce. But you can familiarize yourself with traditionally seasonal produce and make an effort to buy those items when grocery shopping. And then come spring you can jump on those bitter greens that help to detoxify your body for summer fun!
A additional benefit of eating seasonally is the continual rotation of foods which helps prevent the development of food sensitivities created from overeating a particular food. The variety we consume by eating seasonally also exposes our gut mircobiota to a variety of good bacteria, creating a healthy gut which has been shown to be an indicator of overall health. So go indulge your desire for comfort by browsing the last of the season’s farmer’s markets with a fall scarf around you neck, then curl up on couch with a book, a homemade muffin and a hot tea or coffee spiced with cinnamon and cloves.
Reference:
Murray, M., Pizzorno, J., & Pizzorno, L. 2005. The encyclopedia of healing foods. Atria Books. New York, NY.