4 Diet Tips to Boost Your Immune System and Stay Healthy during Changing Weather

Ever noticed that as soon as temperatures drop, everyone around you suddenly starts catching a cold or flu? With changing weather and air pressure, our bodies take time to adjust, making us more susceptible to stress and illness. As the leaves change colors and chilly Automn weather starts to set in for good, now more than ever is the time to pay special attention to your diet.

As the saying goes, “you are what you eat”

By incorporating specific, nutrient-dense foods into your meals (coupled with good habits such as adequate sleep and exercise of course), you can take an active role in your health and wellness. Read on for 4 dietary habits you can implement to supercharge your immune system (and a bonus BLOOM guide at the end)!

1. Increase Your Vitamin C Intake

For many, Vitamin C is a go-to solution after catching cold, and for good reason. Studies have supported that Vitamin C is a powerful antioxidant, bolstering the immune system by increasing white blood cell production and protecting against oxidative stress.

Beyond the obvious choices of citrus fruits, great sources of Vitamin C include blueberries, broccoli, cauliflower, and bell peppers (red bell peppers contain almost 3x as much Vitamin C as a Florida orange!). To maximize nutritional potency, these foods are best consumed in-season and raw whenever possible, as Vitamin C is heat-sensitive and will get lost when cooked.

2. Embrace Dark Leafy Greens

Dark leafy greens deliver an abundance of Vitamin A (anti-inflammatory vitamin that supports cellular immune response), Vitamin C, Vitamin E (an essential nutrient for immune function), and much more. They also protect from oxidative stress caused by free radicals, while promoting cell growth and repair. Here's a quick list of the healthiest leafy greens to incorporate into your next meal:

BLOOM Kale Gomae

Spinach — an undeniable "superfood", spinach is one of the best sources of fiber, folate, and antioxidants. Best consumed lightly cooked for nutrient retention.

Kale — another superfood loaded with dietary fiber, antioxidants, and Vitamins A, C and K.

Boy choy — just one cup of this superfood provides 140% of our daily recommended Vitamin A and 70% of daily Vitamin C! The selenium that can be found in bok choy also plays an important role in contributing to a healthy immune system.

Honorable mentions — collard greens, cabbage, watercress, arugula, Swiss chard, romaine lettuce, mustard greens.

3. Fall in Love with Fermented Foods

According to nutritionist Neha Ranglani, "Fermenting foods increases their nutrient content and these have 12 times more Vitamin C than non-fermented foods." Additionally, immunity is closely linked with gut health, and the probiotics found in fermented foods play a role in stimulating the immune system to fight off disease. To take advantage of the benefits of fermentation, try foods with miso, kimchi, sauerkraut, and pickles; fermented drinks like kefir or kombucha can also help with immunity!

4. Don't Sleep on Spices

Spices and herbs not only add a delicious kick of flavor, but shouldn't be overlooked as a versatile and effortless means of giving your immune system the extra support it needs. Here are some of our top picks to include in your next snack, tea blend, or meal:

Turmeric — present in many alternative medicines in addition to South Asian cuisine, this distinct yellow spice acts as a strong antioxidant. Additionally, it boasts anti-inflammatory, antiviral, antibacterial, and antifungal benefits.

Ginger — similarly, ginger is a well-known home remedy for cough and cold, with powerful anti-inflammatory, antiviral and antibacterial properties.

Garlic — not only does garlic offer antibacterial and antiviral benefits, it supports T-cell production and keeps stress hormone production at bay.

Cinnamon — just in time for pumpkin spice season! Cinnamon is rich in vitamins that protect the body from free radicals and encourage immune function.

Easy BLOOM Guide to Boosting Immunity

Eating at BLOOM means knowing that you're putting the freshest, most nutrient-dense, seasonal foods into your body. To take your immune system to the next level, try these dishes/ add-ons with your next BLOOM box!!

For Vitamin C:

BLOOM Pickled Jalapeno

BLOOM Greens (base) — seasonal fresh leafy greens

Chili Roasted Broccolini (hot side) — broccoli and Szechuan pepper

Pickled Jalapeno (pickle)

For Dark Leafy Greens:

Kale Gomae (cold side) — high in dietary fiber, Vitamin C, and antioxidant beta carotene

Sauteed Bok Choy (hot side) — anti-inflammatory, maximizes T-cell production

For Fermented Fun:

BLOOM Miso Curry Cauliflower

Miso Coho Salmon (animal protein) — Omega-3 fatty acid in salmon and miso marinade are both great for supporting the immune system

Pakora Fritters (vegan protein) — sweet potatoes are a great source of Vitamin A, and gochujang sauce (a fermented chili paste) is full of probiotics

Miso Curry Cauliflower (cold side) — cauliflower is dense with Vitamin C and anti-inflammatory nutrients, not to mention the fermented miso curry sauce adds that extra gut-health boost

Happy Mountain Kombucha

To Top Off your Meal with Spices:

BLOOM Turmeric Chocolate Chip Cookie

Turmeric Chocolate Chip Cookie — turmeric and dark chocolate both support immune system

Maple-Ginger Nut Mix — ginger and nuts are full of immune boosting nutrients like zinc, selenium, folate and Vitamin C