With the arrival of Fall, many of us are preparing for the cooler months, a time when boosting our immune system becomes a top priority. Even though we love a good cozy sweater season, there’s also the reality of flu season and common colds.
BUT, did you know that regular exercise and certain foods can play a crucial role in strengthening your immune system and improving your overall health?
The Power of Movement
Studies have repeatedly shown that regular physical activity can help to boost your immune system. Exercise promotes good circulation, which allows cells and substances of the immune system to move through the body freely and perform their job efficiently. Activities such as jogging, cycling, and fitness classes can enhance your immune function, reducing the risk of illness.
Exercise has other indirect benefits on immune health as well. It helps to improve sleep quality and reduce stress, both of which are essential factors in maintaining a strong immune system. Regular workouts can also enhance your body's production of antibodies and T-cells, making your immune system more equipped to fight off disease & infections.
Foods for Immunity
Another way we love to boost immunity is via food & herbs. Here are some foods that are not only in season during the fall but can also power up your immunity:
1. Citrus Fruits:
Oranges, grapefruits, lemons, and limes are packed with vitamin C, known for its role in boosting the immune system. Vitamin C enhances the production of white blood cells, which are key to fighting infections.
2. Nuts and Seeds:
Almonds, sunflower seeds, and flaxseeds are rich in vitamin E and antioxidants, promoting cell protection and immune strength.
3. Leafy Greens:
Spinach and kale are not just low in calories but high in essential nutrients like vitamin C, vitamin A, and folate, which play roles in immune function.
4. Sweet Potatoes and Carrots:
Rich in beta-carotene, these vibrant veggies help in the formation of immune system cells and have anti-inflammatory properties.
In our opinion, our movement & diets are our best defense against illness this season. Stay tuned for more tips on wellness, and consider trying out our new class offerings tailored to keep you moving and feeling your best as the leaves fall. Check out a couple delicious recipes below that help to boost immunity too!
Immune-Boosting Citrus Berry Smoothie
Kickstart your day with this delicious and nutrient-packed smoothie, loaded with Vitamin C and antioxidants to boost your immune system!
Ingredients:
- 1/2 cup fresh orange juice (packed with vitamin C)
- 1/2 cup unsweetened almond milk or any other milk of your choice
- 1/2 cup frozen blueberries (rich in antioxidants)
- 1/2 cup frozen strawberries (for added vitamin C and fiber)
- 1 tablespoon honey or maple syrup (natural sweetener)
- 1 tablespoon chia seeds (for fiber and omega-3 fatty acids)
- Ice cubes (optional)
**Instructions:**
1. Place all the ingredients into a blender.
2. Blend until smooth and creamy, adding more milk if needed to reach your desired consistency.
3. Pour into a glass and enjoy this immune-boosting delight that’s as tasty as it is nourishing
Quinoa and Roasted Vegetable Salad
This hearty lunch recipe is not only fulfilling but also loaded with vitamins, minerals, and antioxidants that enhance immune function. The combination of roasted veggies, quinoa, and a tangy dressing is as flavorful as it is nutritious.
Ingredients for Salad:
- 1 cup quinoa (a complete protein and rich in fiber)
- 2 cups mixed vegetables, like bell peppers, zucchini, and carrots (for vitamins and antioxidants)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 tablespoons feta cheese, crumbled (optional)
Ingredients for Dressing:
- 3 tablespoons olive oil
- 1 tablespoon lemon juice (for a vitamin C boost)
- 1 teaspoon honey or maple syrup
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss the mixed vegetables in olive oil, salt, and pepper and spread them on a baking sheet. Roast for 20-25 minutes or until tender and slightly crispy.
3. While the vegetables are roasting, rinse the quinoa under cold water and cook it according to the package instructions.
4. For the dressing, whisk together the olive oil, lemon juice, honey, salt, and pepper in a small bowl.
5. In a large bowl, mix together the cooked quinoa, roasted vegetables, and dressing. Toss well to combine.
6. Serve the salad topped with crumbled feta cheese if desired, and enjoy a meal that’s as good for your taste buds as it is for your immune system!
We hope you enjoy!!
