With the arrival of November, temperature changes and less exposure to the sun can influence the immune system. A diet based on fresh and seasonal products can be a very valuable tool in maintaining an optimal state of well-being, especially when this is understood as an epigenetic modulator capable of influencing the organism at the cellular level.
Science has shown that certain foods can improve our internal balance, supporting the functioning of the immune system in a natural way. Below, we will explore the key nutrients in November foods and how they can help maintain a good physical and emotional disposition.
The role of food as an epigenetic modulator
The foods we consume daily act as epigenetic modulators, which means that they directly influence the expression of certain genes related to well-being. These foods contain bioactive compounds that, when consumed regularly, can optimize the functioning of various biological functions.
In this sense, food not only provides energy or essential nutrients; it also has the power to modulate cellular processes. A diet rich in fruits, vegetables, and other seasonal foods provides nutrients that strengthen the immune system, promoting an effective and balanced response to external factors. Thus, choosing the right foods for each season can be a natural strategy to support a vigorous immune system.
Essential nutrients for the immune system during the November season
During November, the consumption of certain nutrients can be especially beneficial due to environmental conditions. Here we review the most important nutrients and the seasonal foods where they are found.
- Vitamin C: the key antioxidant
Vitamin C is one of the most powerful antioxidants we can consume through our diet. The vitamin is essential to keep the immune system active and prepared to face external factors. It also acts as an epigenetic modulator by reducing oxidative stress at the cellular level, promoting a balanced response in the body.
Seasonal foods rich in vitamin C:
- Tangerines & Oranges: These citrus fruits are at their best during November and are excellent sources of vitamin C.
- Kiwi: Another ally to strengthen the immune system. Its regular consumption can contribute to an adequate intake of vitamin C.
- Brussels sprouts: Rich in vitamin C and other antioxidants, these vegetables offer benefits beyond simple nutrition.
- Vitamin D: Crucial for the winter
Vitamin D is known for its importance for overall wellness, and obtaining it in the cold months can be a challenge due to less sun exposure. Although it is found in smaller amounts in foods, some options can help supplement vitamin D levels during November.
Seasonal foods rich in vitamin D:
- Mushrooms: Mushrooms can synthesize vitamin D when exposed to the sun and are found in abundance during winter.
- Fatty fish: Although not specific to winter, fish such as salmon and sardines are excellent sources of vitamin D.
- Zinc: Mineral for the immune system
Zinc is an essential mineral in many cellular processes and is vital for an effective immune system. Its adequate intake enables a rapid and adaptive response to external factors.
Seasonal foods rich in zinc:
- Legumes: Lentils, chickpeas, and beans, in addition to being rich in protein, are an important source of zinc, ideal for this time of year.
- Nuts: Almonds, walnuts, and pumpkin seeds contain zinc and can easily be included in your diet.
- Beta-carotenes: The antioxidant booster
Beta-carotenes are precursors of vitamin A, known for its role in the immune system and its antioxidant properties. In addition, beta-carotene helps modulate cellular response, supporting the body in stressful situations.
Seasonal foods rich in beta-carotene:
- Carrots: Carrots are at their freshest in the fall and are an excellent source of beta-carotene.
- Pumpkin: This versatile ingredient doesn’t only add color and flavor to meals but is also rich in beta-carotene.
- Sweet potatoes: Sweet potatoes are another great option for this antioxidant and are very easy to incorporate into your diet.
- Polyphenols: Eating with color
Polyphenols are bioactive compounds found in many fruits and vegetables and are considered important epigenetic modulators. These compounds help balance the immune system and support cellular health through their antioxidant and anti-inflammatory effects.
Seasonal foods rich in polyphenols:
- Grapes and red wine: Grapes are an excellent source of polyphenols and are in season for the winter, making them ideal for consumption.
- Green tea: Although not specific to this season, green tea is a polyphenol-rich beverage that can accompany autumn meals.
- Apples: Apples, fresh at this time of year, provide polyphenols and can be an excellent daily snack.
How to incorporate these foods effectively
Choosing seasonal foods and consuming them in a varied way is an easy way to get the nutrients needed for a strong immune system. However, to take full advantage of their benefits, it is important to know some strategies for integrating them into your daily diet.
- Prepare balanced and colorful meals.
An effective way to ensure adequate nutrient intake is to opt for meals that include a variety of colors. Brightly colored foods such as carrots, squash, and Brussels sprouts not only make meals more appealing but also ensure the presence of different essential nutrients.
- Opt for cooking methods that preserve nutrients.
The way we cook food can influence the amount of nutrients we get from it. For example, steaming vegetables preserves vitamins and minerals better than boiling them. Similarly, mushrooms exposed to the sun before cooking can increase their vitamin D levels.
Long-term benefits of seasonal eating
Seasonal eating not only benefits the immune system immediately; by choosing fresh and varied foods, it is possible to build a solid foundation for long-term wellness. Nutrients obtained from fresh fruits and vegetables can contribute to a more balanced physical disposition and strengthen resilience to external factors.
- Promotes cellular balance
Consuming nutrient-rich foods helps maintain cellular balance, allowing biological processes to run efficiently. By consuming seasonal foods rich in antioxidants and bioactive compounds, the effects of oxidative stress on the body can be mitigated, promoting optimal cellular function.
- Facilitates a natural adaptation to seasonal changes
Nature offers specific foods in each season, adapted to the needs of the environment. In autumn and winter, foods are often rich in nutrients that support the immune system, helping the body to adapt to less sun exposure and cold. This natural adaptation allows us to receive the right nutrients when we need them most.
Conclusion
Seasonal eating is an effective strategy to keep the immune system active and prepared for November’s changes. By incorporating fruits, vegetables and other fresh foods rich in key nutrients such as vitamin C, vitamin D, zinc, beta-carotene and polyphenols, it is possible to support the body at the cellular level, taking advantage of the potential of these foods as epigenetic modulators.
By incorporating these foods in a balanced and regular way, it is possible to build wellness habits that, in addition to nourishing, act at the cellular level. In short, November is the perfect time to take advantage of seasonal foods and build a diet that strengthens your immune system naturally and effectively.