Seasonal Eating - Part 2
Fall / Winter
As the leaves change color and the temperature drops, our nutritional needs also change. Let's explore how to nourish your body during this cozy yet chilly season.
The Seasonal Shift
As we transition from the balmy days of summer to the crisp air of fall, our bodies naturally crave different types of food. The Pumpkin Spice EVERYTHING craze is based on this seasonal shift.
Gone are the days of watermelon and iced tea; it's time for warming foods that ground us. Foods like root vegetables, hearty grains, and rich proteins come into play, offering the sustenance we need as the days grow shorter.
In Ayurvedic medicine, the change in season is also a change in dosha. We move from the hot and fiery pitta into creative/spiritual vata. Fall foods (root veggies and squash) are wonderfully balancing for the vata dosha. More on that in our Ayurveda masterclass :).
Winter's Immune-Boosting Heroes
Winter often comes hand-in-hand with sniffles, coughs, and the dreaded flu. But this season also brings a pile of immune-boosting foods. While we usually think of summer veggies as the “healthiest”, let's dive deeper into some immune supportive winter veggies.
Citrus Fruits: The Vitamin C Powerhouses
Oranges, grapefruits, lemons, and limes—these citrus fruits are abundant during winter and are your go-to sources for vitamin C. It’s possible the Vitamin C in these whole foods is more powerful in the body than taking ascorbic acid or other Vitamin C supplements (more research is needed). Vitamin C is a potent antioxidant that helps combat free radicals, enhances the function of your immune cells, and even improves your skin's resilience.
Humans are one of the few mammals who can’t make their own Vitamin C, so don’t forget to add lots of Vitamin C-rich food to your diet this season :).
Dark Leafy Greens: The Iron-Clad Warriors
Kale, collard greens, and Swiss chard are not just for smoothies and salads; they're winter staples that are very nutrient-dense. They’re a great source of iron, which is crucial for the optimal function of hemoglobin, which carries oxygen to your tissues and cells, including those of the immune system. These greens are also rich in vitamins A and K, making them important for immune support. Steamed or added to a soup or stew is my favourite way of eating them. Add a dollop of healthy fat to help you absorb the Vitamin A & K.
Root Vegetables: For Grounding
These root vegetables are high in fiber, which aids in digestion and supports gut health—a critical factor for a strong immune system. They're also rich in vitamins like C and B6 and minerals like manganese, all of which contribute to immune health.
According to Ayurvedic Medicine, root veggies are also wonderfully grounding and can help balance your nervous system. A calm nervous system = a happier immune system :).
Garlic and Onions: Natural Antibiotics
Garlic contains allicin, a compound known for its immune-boosting and antimicrobial properties. Onions, on the other hand, are rich in quercetin, an antioxidant that can help to stabilize mast cells, reduce inflammation, and lower blood pressure.
Nuts and Seeds
Almonds, walnuts, and flaxseeds are perfect for snacking and are loaded with vitamin E, another antioxidant that's essential for maintaining a healthy immune system. They also contain healthy fats that are beneficial for heart health.
The Synergy of Winter Foods
The beauty of these winter foods lies in their synergistic effects. When consumed together, they offer a complimentary nutrient profile that can support your immune system. For example, the vitamin C from citrus fruits can enhance the absorption of iron from leafy greens, making them a perfect pairing.
Spices and Herbs: The Unsung Heroes
These aromatic spices and herbs are more than just flavor enhancers; they're packed with health benefits that are especially crucial during the colder months.
Cinnamon:
Cinnamon is a warming spice that’s rich in polyphenols that help fight inflammation and oxidative stress. Cinnamon also has natural antimicrobial properties.
Ginger:
Ginger is another warming spice that's perfect for cold weather. Ginger is renowned for its anti-inflammatory properties and its ability to improve digestion. It's also a natural remedy for nausea and can help alleviate symptoms of the common cold, such as sore throat and congestion. Ginger is my go to when I’m really cold, it’s super warming from the inside out.
Turmeric:
Turmeric, often used in curries and stews, is famous for its vibrant yellow color and its medicinal properties. The active compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant effects. It's also been shown to boost brain function and lower the risk of heart disease. When combined with black pepper, the absorption of curcumin is significantly enhanced.
Turmeric is considered a cooling spice, but most curry blends (and black pepper) warm it up.
Rosemary and Thyme:
These herbs have benefits during the colder months that are too significant to ignore. Rosemary is rich in antioxidants and anti-inflammatory compounds and can improve digestion. Thyme is packed with vitamin C and is also a rich source of vitamin A. Both herbs have antimicrobial properties, making them excellent for respiratory health.
Cardamom and Cloves:
Cardamom is known to improve digestive health and even has mood-elevating properties. Cloves are rich in antioxidants and have antimicrobial properties, making them effective against bacterial infections.
The Synergistic Effect
The magic happens when these spices and herbs are combined. Imagine a warm cup of chai tea, where cinnamon, ginger, and cardamom come together, or a hearty stew seasoned with rosemary, thyme, and turmeric. These combinations not only are delicious but also offer a synergistic effect that amplifies their individual health benefits.
Practical Tips
• Storage: Keep your spices and herbs in a cool, dark place to maintain their potency.
• Fresh vs. Dried: While fresh herbs offer a burst of flavor, dried herbs and spices are more concentrated and can be equally beneficial. They lose potency with age, if they’ve lost colour, then it’s time to replace them.
• Experiment: Don't be afraid to experiment with different combinations to find what suits your palate and meets your health needs.
Comfort Foods Reimagined
Who doesn't love comfort food when it's cold outside? But instead of reaching for processed options, let's reimagine comfort food using seasonal produce. Imagine a butternut squash lasagna or a lentil stew with root vegetables. Comforting, yet packed with nutrients.
Carbohydrates are not your enemy, especially during the colder months. Foods like sweet potatoes, whole grains, and legumes provide the sustained energy your body needs to keep warm. They're also rich in fiber, aiding in digestion and supporting gut health.
Seasonal Eating and Mental Health
The colder months can be tough on your mental health. Seasonal Affective Disorder (SAD) is real, and what you eat can make a difference. Foods rich in Omega-3s like walnuts and fatty fish can help improve mood, while the magnesium in leafy greens can help reduce stress levels.
Conclusion
Fall and winter veggies are currently out of fashion in the dieting world, but I hope you can see how crucial they are for your body to stay balanced during the cold/dark months. The cold weather is significantly more tolerable when you’ve been warmed from the inside out.
What are your favourite warming winter recipes? Share them in the comments!
Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :)