Top Foods and Herbs to Keep you Healthy this Fall

As we head into fall, and back to school, there’s a lot of thought that goes into keeping us and our kids healthy. 

When it comes to food, we’re coming out of an abundant summer season and may be thinking… well, now what? 

Here are some top foods to incorporate into your family’s diet to best support your overall health through the cold and flu season!

Garlic

In addition to being delicious, garlic can help support your immune system, reduce blood pressure and cholesterol levels, and may even help you live longer. Some people also swear it helps zap cold and flu bugs, but the jury is still out on that one. Cook with garlic-- it goes in pretty much anything. Or, if you’re brave you can also juice it.

Greens

Your mother wasn’t kidding when she said to eat your green. Greens are rich in nutrients, fiber, and vitamins. Eating your greens also comes with a lower risk of obesity, heart disease, and high blood pressure. Some of my favourites are Kale, Spinach, Collard Greens, and Chard. Steam them and drizzle with lemon juice, or add to smoothies and salads!

Berries

Berries have a much lower glycemic load than other fruits, which means they don’t spike your blood sugar as much and are packed with vitamins and antioxidants. They also help fight inflammation. I recommend sticking with frozen organic berries this time of year to ensure quality. 

Apples

Apples are a great choice this time of year because they are available locally in the fall and winter months. Apples are also highly nutritious and are packed with fiber.  Studies have also linked apples to a lower risk of diabetes and heart disease. An apple a day really does keep the doctor away!

Ginger

Ginger has long been used as a remedy for an upset stomach, but can also help with menstrual cramps, may reduce inflammation, and support the immune system. Try adding fresh ginger to stir frys or teas. 

Oregano

Oregano has powerful antioxidant and anti-microbial qualities.  Add it to salads, soups, sauces, and more. 

Turmeric

Curcumin, the beneficial element found in turmeric, is a potent anti-inflammatory and also has antioxidant properties and has the ability to enter the brain, bind, and destroy any potential toxins. It also helps significantly with arthritis pain due to its anti-inflammatory properties. Try golden milk if curry isn’t your flavour.

Coconut

Coconut is a source of healthy fats, protein, and lots of vitamins and minerals. It’s also a source of powerful antioxidants and supports stable blood sugar. Coconut can be enjoyed in all of its components; water, milk, oil, and fruit. I recommend cooking with coconut oil, and enjoy the hydrating benefits of coconut water. The milk and “cream” is also a fantastic dairy substitute.

Get creative in bringing these power-packed foods into your regular diet!

Want to take it a step further?

Try also incorporating some of these powerful immune-supporting supplements into the mix: 

Vitamin C 

Vitamin C is a powerful antioxidant that protects against infection and supports immunity. It works by increasing the production of white blood cells and antibodies, which both help fight off infection. Some food sources of Vitamin C include citrus fruits, strawberries, papaya, kiwi, broccoli, red pepper, and Brussels sprouts. 

Vitamin D

With less sunlight coming into the winter months, a good Vitamin D supplement is important for most people. Vitamin D has powerful immune support, anti-inflammatory, and bone supportive properties.

Probiotics

These are the “good” bacteria that work in the intestinal tract. They help prevent and promote recovery from infections. You can find them in capsule form, in foods like sauerkraut and kimchi, and in good quality plain yogurt. Fruit flavoured yogurt loses a lot of its probiotic powers, so I recommend adding your own fruit.

Echinacea, Astragalus, and Elderberry

Echinacea has been used for centuries by European healers and Native Americans and is frequently combined with other immune-supportive herbs.  Astralagus is becoming as popular as Echinacea for combating the flu and supporting the immune system.  It is beneficial whenever immune resistance is low, in cases of all infections, particularly colds and flu, and stress-related immune dysfunction.

Elderberry is often used for its antioxidant activity, to support a healthy immune system, to improve heart health, and for coughs, colds, and flu bugs. 

Here’s to a healthy and happy Fall season!