Top 10 Fall Foods To Strengthen The Immune System

Eating right is important at any time of the year, but in bad weather, when we all get a little “unstuck,” it is especially important. So what foods should you buy to ensure that you have the right nutrition in the fall?

These 10 autumn foods will not only help you to follow the rules of healthy eating with ease and pleasure but will also be an excellent tool for gaining a slim body.

Top 10 autumn foods to strengthen the immune system: pumpkin

A low-calorie and at the same time very nutritious vegetable that contains 5 times more beta-carotene than carrots, iron, vitamins B, C, E, K, PP, potassium, calcium, magnesium, iron, copper and cobalt, and pectin substances.

Boiled or baked pumpkin is perfectly absorbed by the body, accelerating metabolic processes, and is widely used even for baby and dietary food. When raw, it goes well with apples, carrots, and greens. The pulp is traditionally used to make cereals and soups, casseroles, and pancakes. The most popular pumpkin combinations are with cereals and vegetables, milk and dried fruits, nuts, and mushrooms.

Top 10 fall foods to strengthen the immune system: tomatoes

Red tomatoes strengthen the nervous system, stimulate brain activity, and reduce the risk of heart disease and cancer. They are rich in carotene, vitamins C, B1, K, and PP, mineral salts, and contain serotonin and phytoncides. Tomatoes are useful for atherosclerosis, kidney disease, and asthenia; they improve complexion and have an antibacterial effect. Pectin substances contained in tomatoes normalize blood pressure and lower blood cholesterol levels. Tomatoes are very popular in cooking. They are consumed fresh, boiled, fried, and canned.

Top 10 autumn foods to strengthen the immune system: cabbage

This vegetable is a storehouse of nutrients. Cabbage contains more calcium than milk, more vitamin C than oranges, and is rich in vitamins A, B, and B1 (fight depression), K, PP (stimulate hair growth), and U (treat peptic ulcers). It contains riboflavin, nicotinic and pantothenic acids, and a lot of minerals. It is good for heart disease and stimulates the kidneys and intestines. Cabbage juice has a rejuvenating effect, so it is used for rinsing the face and preparing various cosmetic masks.

Cabbage is low in calories: 100 g of white cabbage contains only 24 kcal. It is included in various weight loss programs. A large amount of fiber and water, and low nutritional value make cabbage a favorite food of overweight people.

Top 10 fall foods to strengthen the immune system: beans

This vegetable is rich in protein and fiber, antioxidants, vitamins, and minerals. Having saturated yourself with meat cholesterol over the summer now is the time to cleanse your blood, free up toxins, and improve its performance. Beans are nutritious, perfectly satisfy hunger, and contain slow carbohydrates that are gradually absorbed into the bloodstream, energizing for a long time, and do not add unwanted pounds.

Top 10 autumn foods to strengthen the immune system: celery

A dietary product with a calorie content of only 18 kcal. Both the root, stems and leaves of this vegetable are equally useful. It contains vitamins C and A, U, vitamins of group B, PP, and E, potassium, calcium, iron, zinc, phosphorus, magnesium, folic and nicotinic acids. It is a leader in the content of organic sodium and selenium. Improves digestion, and normalizes blood pressure. It is useful in cases of obesity, nervous disorders, gout, rheumatism, and thyroid diseases.

Top 10 autumn foods to strengthen the immune system: beets

This vegetable is rich in vitamins, betaine, minerals, and bioflavonoids. It is used as a tonic, improving digestion and metabolism. Beetroot is low in calories, so it is recommended for dietary consumption. It is a source of many acids, including folic acid. Beetroot is an excellent antioxidant, prevents the appearance or growth of malignant tumors, and prevents the development of cardiovascular diseases, asthma, and thrombophlebitis. It is useful for anemia. In addition to the well-known borscht and vinaigrette, beets are baked, stewed, fried, and even put into dishes raw.

Top 10 autumn foods to strengthen the immune system: sweet peppers

Contains vitamins C, B1, B2, B6, PP, and A, carotene, iron, zinc, sodium, potassium, phosphorus, and magnesium. It strengthens the immune system, stimulates hair growth, stomach, and pancreas function, strengthens the walls of blood vessels, prevents the development of osteoporosis and anemia, and reduces the risk of blood clots.
Green and red pepper fruits are consumed fresh and canned, stuffed with meat and vegetables. They are used in the preparation of lecho, as a seasoning for soups, as a garnish for meat dishes, and as an ingredient in various sauces and salads. Sweet peppers can be marinated, stewed, and grilled.

Top 10 autumn foods to strengthen the immune system: apples

These fruits are a real vitamin bomb, a storehouse of minerals: iron, potassium, calcium, magnesium, sodium, phosphorus, iodine, copper, and nickel, and are rich in pectin and fiber. Apples strengthen the immune system, normalize the gastrointestinal tract, have anti-inflammatory and decongestant effects, and lower blood cholesterol levels. Sour varieties are useful for the prevention of anemia. They are eaten fresh, as well as boiled, stewed, dried, fermented, and soaked, and serve as a component of various dishes.

Top 10 autumn foods to strengthen the immune system: mushrooms

This nutritious product is called forest meat because of its high protein content. Mushrooms are low in calories and very low in carbohydrates, but high in amino acids and enzymes involved in digestion. By replacing chicken with chanterelles, meat with porcini and boletus, and fish with buttercups and mushrooms, you can bring your figure closer to the ideal.

Top 10 autumn foods to strengthen the immune system: rose hips

Rose hips contain about 10 times more ascorbic acid than black currant berries, 50 times more than lemon, and 60-70 times more than pine, spruce, fir, or juniper needles. A decoction of rose hips is an excellent prevention of cold-related viral diseases. Essential oils contained in their petals have astringent, bactericidal, and anti-inflammatory effects. Rosehip tea is good for weight loss.

Avatar photo

Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

Leave a Reply

Your email address will not be published. Required fields are marked *

Useful Properties Of Walnuts

What Are The Benefits Of Nuts?