Fall Superfoods to build your Immune System

                                                   Fall’s produce fortifies the body, it’s full of nourishing vitamins and bursting with nutrients

Now is the time to really get nutrient dense super foods packed into your daily diet to build up your defenses against the impending cold and flu season. When shopping the last of the fall farmer’s markets be sure to incorporate these foods with your purchases.

Dark Leafy Greens and Kale  It seems everywhere you turn a shout-out goes out to dark leafy greens and for good reason. These include kale, spinach, collards, mustard Greens, and many others.  These nutritional super foods are packed with vitamin A (1 cup = 600 percent of daily requirement), Vitamin K,  and vitamin C.  Make a large fresh salad every day one of your fall goals!

Pomegranate  Pomegranates are a great source of antioxidants such as cancer fighting polyphenols.  They are also an excellent source of  vitamin C and potassium.  Use them to add a sweet flavor to salads or throw them into your smoothies for added color and a shot of vitamin C.  The challenge of getting the seeds out of the pomegranate has been discussed many ways,  I usually cut it in half and “beat”the back of the fruit with a wooden spoon.  It seems to do the trick!

Brussels Sprouts and Cauliflower  Brussels Sprouts  and Cauliflower offer two and a half times the daily requirement of vitamin  K  in one cup, along with well over your daily requirement of vitamin C.  They also contain folate, B6,  and a high dose of  fiber.  They both store well in the refrigerator for long periods of time and can be roasted together on a high temperature with heart healthy olive oil ,  sea salt and pepper.  For an added immunity boost roast along with  a large fresh chopped onion.

Pumpkin and Squash  High in B vitamins that protect your heart, pumpkins and squash also are loaded with potassium for bone support and beta carotene (the orange color) which is good for cancer prevention.  Start with a hearty pumpkin soup, the recipe is posted and easy to manage.

Onions and Leeks  Part of the allium family these are two immunity boosters I am never without.  I mange to get cooked onions into recipes at least five nights of the week and I credit this super food to warding off sickness, and aiding my bodies immunity with powerful antioxidants and Vitamin C.