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mariancahill

October: A Time for Immune Support

Hi there,

With the change of seasons comes cooler weather, shorter days, and the onset of cold and flu season. I would like to start this month with some tips to support your immune system. We will also look at some seasonal produce to enjoy in October, including a recipe for Pumpkin soup. Finally, a word about the importance of Vitamin D at this time of year.  I hope you find it useful ☺️

 

1. Immune System Support

  • 🍊Boost Your Vitamin C: With the arrival of cooler weather comes the need for immune-boosting foods like citrus fruits (oranges, lemons), bell peppers, and kiwi. Try adding a squeeze of lemon to your morning water or including a handful of berries in your breakfast for an extra vitamin C kick.

  • Increase Your Zinc Intake: Zinc is essential for immune function and wound healing. Sources like pumpkin seeds, spinach, and lentils are excellent plant-based options to incorporate into your meals.

  • 🍲Warm Broths and Herbal Teas: Keeping warm and hydrated with homemade broths or herbal teas (such as ginger and chamomile) can soothe the body and mind. Broths are also rich in minerals that help support your immune system.


2. Seasonal Produce to Enjoy in October

Ireland offers a rich variety of seasonal produce that is not only fresh but also packed with nutrients. Incorporating these into your diet can keep you aligned with nature’s rhythm and provide your body with what it needs for the colder months. Look out for:


  • 🥕Root Vegetables: Carrots, parsnips, and beets are at their peak in October. These hearty vegetables are rich in fibre and antioxidants. Try roasting them with olive oil and rosemary for a warming side dish.

  • 🥬Brussels Sprouts and Cabbage: Packed with vitamin C and fibre, these green vegetables are fantastic for digestion and immune health. Stir-fry them with garlic or toss them into salads for a crunchy addition.

  • 🍏Apples and Pears: The harvest season brings delicious apples and pears. They’re perfect for snacks, salads, or even a comforting crumble as a dessert.

 

3. Recipe of the Month: Warming Pumpkin Soup 🎃

Nothing says autumn like a hearty bowl of pumpkin soup. Not only is it a comfort food, but pumpkins are also rich in beta-carotene, fibre, and vitamins. Here’s a simple recipe you can try:

Ingredients:

  • 1 small pumpkin (or butternut squash), peeled and diced (You can get it already chopped for you in many supermarkets)

  • 1 onion, chopped

  • 2 garlic cloves, minced

  • 1 tablespoon olive oil

  • 500ml vegetable stock

  • 1 teaspoon ground cumin

  • 1 teaspoon ground turmeric

  • Salt and pepper to taste

  • Fresh parsley for garnish

Method:

  1. Heat the olive oil in a large pot and sauté the onions and garlic until soft.

  2. Add the pumpkin, cumin, turmeric, salt, and pepper. Stir to combine and cook for 5 minutes.

  3. Pour in the vegetable stock, bring to a boil, then reduce the heat and let simmer for 20-25 minutes, until the pumpkin is tender.

  4. Blend the soup until smooth. Garnish with fresh parsley and enjoy!

 

4. Health Tip: Don’t Forget Vitamin D

As the days get shorter and the sunshine becomes scarcer, it’s crucial to ensure you’re getting enough vitamin D. Foods like oily fish, fortified cereals, and egg yolks are great sources of this vital nutrient.

As always, I’m here to support you on your journey toward better health. Don’t hesitate to reach out for a consultation or if you have any questions. Wishing you a happy and healthy October!

Warmly,

Marian


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