As the days grow shorter and the air turns crisp, it’s a perfect time to boost your immune system with seasonal superfoods. November brings a bounty of ingredients that are not only delicious but also loaded with nutrients that can help keep you healthy through the colder months.
From garlic and ginger to vibrant citrus fruits and dark leafy greens, these foods offer a natural defense against seasonal colds and flu. Adding them to your diet is a simple yet powerful way to support your immune system and stay well throughout the winter.
Five November Seasonal Superfoods
- Garlic has been used for centuries for its immune-boosting properties. It contains allicin, a compound known for its ability to enhance the immune system and fight off infections. Use it generously in soups, stews, and roasted dishes.
- Known for its anti-inflammatory and antioxidant effects, ginger is a warming spice that’s perfect for the colder months. It can help soothe a sore throat, reduce inflammation, and improve digestion. Try it fresh in tea or add it to stir-fries for a spicy kick.
- Citrus fruits such as oranges, grapefruits, lemons, and limes are packed with vitamin C—a well-known immune booster. This antioxidant supports white blood cell production, helping your body fend off illness. Squeeze fresh lemon into your water or add orange slices to salads.
- Dark leafy greens like kale, spinach, and Swiss chard are rich in vitamins A and C, which play a key role in maintaining a strong immune system. They’re also high in fiber, promoting gut health, which is crucial for overall immunity.
- Turmeric contains curcumin, a powerful anti-inflammatory compound. It’s known for its immune-boosting and antioxidant properties, making it a great addition to soups, teas, and curries.
Want an easy way to incorporate these seasonal superfoods into your diet? This light and nourishing soup is packed with immune-supporting superfoods and is perfect for a cozy November evening.
Immune-Boosting Ginger Citrus Soup
Prep Time: 10 Minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Ingredients
- 1 tbsp olive oil
- 1 medium onion, diced
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 large carrot, diced
- 1 stalk celery, diced
- 6 cups vegetable broth (or chicken broth)
- 2 cups chopped kale (or spinach)
- 1 tsp ground turmeric
- 1/2 tsp black pepper
- Juice of 1 lemon (strained)
- Juice of 1 orange (strained)
- Salt to taste
- Fresh parsley or cilantro for garnish
Instructions
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until soft, about 5 minutes.
Next, add the garlic and ginger, cooking for another 2 minutes until fragrant.
Add the diced carrot and celery, stirring well. Cook for 5 minutes.
Pour in the vegetable broth and bring to a simmer. Add the chopped kale, turmeric, and black pepper. Let simmer for 10 minutes until the vegetables are tender.
Stir in the lemon and orange juice, and season with salt to taste.
Serve hot, garnished with fresh parsley or cilantro. Enjoy!
Nutritional Information (per serving, serves 4)
Calories: 120; Protein: 3g; Fat: 4g; Carbohydrates: 20g; Fiber: 4g; Sugar: 6g
Note: Yes, this recipe calls for the juice of a fresh orange. The citrus element primarily adds a bit of brightness and sweetness to balance the savory and earthy flavors. If you want to omit the orange juice, you might want to add a bit more lemon juice for a touch of acidity or a small drizzle of honey if you miss the hint of sweetness.
Alternatively, you can try adding a splash of apple cider vinegar or a bit of grated apple for the same immune-boosting benefits.
The post Seasonal Superfoods to Boost Your Immunity appeared first on The 100 Year Lifestyle.
