When it comes to eating to support the immune system, Ditkoff reminds us that variety is key. “Eating a balanced and varied diet full of fruits and vegetables is more important than eating any one food,” she says. With that in mind, here are five foods to include in your rotation to help keep you on track for a healthy and delicious fall. “Consuming beta-carotene can help reduce the risk of developing certain cancers, may offer protection against asthma and heart disease, and may decrease the risk of macular degeneration.” Pumpkin is also a great source of fiber. Ditkoff recommends sneaking it into chocolate brownies, overnight oats, pancake batter, and muffins for added nutrition and a moisture boost. They also serve as good sources of vitamins A and C, which help support the immune system as we enter the cold and flu season. Other root veggies to start including in your diet are carrots, jicama, radishes, rutabaga, parsnips, and celeriac, many of which you can find locally at the farmers’ market or a grocer that highlights regional produce. Fiber is the star of the show when it comes to apples, as they contain four grams per serving. “Diets rich in high-fiber foods like fruits, vegetables, whole grains, and beans are tied to a lower risk for heart disease, type 2 diabetes, and even breast and colorectal cancers,” Ditkoff says. And don’t peel before eating! “The skins of apples are rich in polyphenols and antioxidants that are known to help protect against oxidative stress, which is associated with many chronic diseases,” she adds. There are additional benefits from eating vegetables like winter squash in the autumn months. “Seasonal produce is generally harvested at its peak, so it retains its full nutrient and vitamin content,” Ditkoff says. “It’s best to buy in-season produce locally since the nutrients have less travel time to degrade before reaching your plate.” Produce grown close to home also tends to taste better and has a lower carbon footprint than fruits and veggies that have traveled a long distance to get to you. One distinction to note is that there are two main types of cinnamon: cassia cinnamon and Ceylon cinnamon, each with its own associated health benefits. “The research is still preliminary, but there’s some research showing that cinnamon—particularly Cassia cinnamon—may be helpful for those with insulin resistance or type 2 diabetes,” says Ditkoff. Even if you don’t suffer from one of those conditions, cinnamon could help you maintain blood sugar levels. Try adding a few shakes to your coffee or tea, taking over-the-counter capsules, or adding it to roasted vegetables for the perfect seasonal side dish.
