Stay Strong This Fall!
As the temperatures drop, your body needs extra support to keep your immune system strong and your energy levels steady.
The good news: nature provides exactly what we need this season. Let’s strengthen your body—naturally—this fall.
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Discover which seasonal foods can help you stay radiant, balanced, and full of vitality.
1) Pumpkin: the symbol of fall (and immunity)
Pumpkin isn’t just delicious, it’s a powerhouse of beta-carotene, which your body converts into vitamin A, essential for protecting the respiratory tract and supporting your immune defenses.
Its natural sweetness also helps balance sugar cravings during colder days.
Try a pumpkin and ginger soup or a creamy mash with olive oil and sea salt—it’s both comforting and nourishing.
2) Sweet Potato: sustainable energy
Rich in complex carbs, vitamin C, and manganese, sweet potatoes release energy slowly, helping to prevent sugar spikes that can lead to fatigue. They’re also loaded with antioxidants that reduce inflammation and boost mood.
Roast them with a touch of cinnamon and honey, or toss them into warm salads for an extra dose of natural energy.
3) Leafy Greens: antioxidant defense
Spinach, kale, chard, and collard greens are essentials for a strong immune system. They’re packed with chlorophyll, iron, and magnesium, minerals that support cellular function and tissue repair.
Magnesium also helps reduce stress and improve sleep quality, which is especially important during the darker months. Add them to green smoothies, sautés, or soups for a daily antioxidant boost!
¡Incorpóralas en smoothies verdes, salteados o sopas para un boost antioxidante diario!
4) Citrus Fruits: vitamin C for a radiant glow
Oranges, tangerines, grapefruits, and lemons are fall’s immune-boosting jewels. Their high vitamin C content stimulates white blood cell production and improves iron absorption from other foods. Start your day with warm lemon water, or make a fresh salad with orange segments, spinach, and walnuts.
5) Ginger & Turmeric: warmth and protection
These autumn roots strengthen immunity, support digestion, and help keep inflammation under control. Ginger improves circulation and soothes the throat, while turmeric acts as a powerful antioxidant that enhances your body’s natural defenses. Try a soothing tea made with fresh ginger, turmeric, honey, and lemon, the perfect elixir for chilly days!
Eating seasonally not only boosts your health, it also reconnects you with nature’s rhythm. If you’d like to create a personalized nutrition plan that helps you feel balanced, energized, and in tune with your body, our nutrition expert Sarah Jarret, MS, RDN, LD, can help.
Book your personalized session to learn how to adapt your diet to your needs, your lifestyle, and the current season. Schedule your session here.
