The welcome signs of the fall season are evident - vibrant colors of changing leaves and hints of apples, pumpkins, and cinnamon in the air!
Autumn is also a time to think about immunity as the cold and flu season is right around the corner. Here are three fall fruits and vegetables that help boost immunity:
1. Apples
Key Nutrients: Vitamin C and fiber
How they Help:Â Apples, particularly the skin, contain moderate amounts of vitamin C, which boosts overall immunity and helps fight off colds and infections.
Additional Benefits:Â The phytochemicals in apples, such as quercetin and other polyphenols, have anti-inflammatory effects, which can help modulate the immune response and reduce chronic inflammation. Chronic inflammation can weaken the immune system over time, making it more difficult to fight off infections.
2. Sweet Potatoes
Key Nutrients: Vitamin A and C, beta-carotene
How they Help:Â Sweet potatoes are loaded with beta-carotene, a powerful antioxidant that the body converts into vitamin A. Vitamin A is essential for maintaining a healthy immune system because it helps keep the skin and mucous membranes (like those in the gut, respiratory tract, and eyes) strong and functioning as barriers against infections.
Additional Benefits: The vitamin A from beta-carotene also helps keep skin cells healthy, which is critical because the skin is the body’s first line of defense against pathogens. Healthier skin makes it harder for harmful bacteria or viruses to enter the body.
3. Elderberries
Key Nutrients:Â Vitamin C, cytokines, and antioxidants
How they Help:Â Studies have shown that elderberries have antiviral effects, particularly against cold and flu viruses. Compounds in elderberries can inhibit the virus's ability to enter and replicate in human cells, shortening the duration and severity of symptoms.
Additional Benefits: The antioxidants in elderberries help reduce inflammation, which can further support immune health by keeping the body’s defense systems balanced and preventing overreaction to infections.
Let us know which fruits and vegetables your kids are enjoying by tagging us on Instagram @creeksidenaturals!