Fall is a season filled with cozy sweaters, crisp air, and vibrant leaves crunching underfoot. But did you know some of your favorite autumn treats can also help reduce inflammation? That's right—Mother Nature has packed the fall harvest with some of the best foods to keep your body healthy, strong, and pain-free.
Let’s explore some fall favorites that do more than warm your heart; they can also soothe your joints and reduce inflammation naturally!
1. Pumpkin: The All-Star of Fall
Pumpkins aren't just for carving—they're a nutritional powerhouse! Rich in beta-carotene, which the body converts into vitamin A, pumpkin helps combat inflammation and support your immune system. Pumpkin also has antioxidants like vitamins C and E, which can reduce oxidative stress that triggers inflammation.
Tip: Try adding pumpkin puree to smoothies or oatmeal for a seasonal anti-inflammatory boost!
2. Sweet Potatoes: Nature’s Comfort Food
Sweet potatoes are another fall favorite rich in beta-carotene. Their natural sweetness and versatility make them perfect for everything from savory soups to sweet pies. Sweet potatoes are high in fiber, which helps balance blood sugar levels—important since high sugar can lead to inflammation in the body.
Fun Fact: Eating roasted sweet potatoes with a small amount of healthy fat (like olive oil) helps your body absorb more nutrients.
3. Apples: The Original Fall Superfood
Who can resist the crunch of a fresh apple in the fall? Besides being delicious, apples are packed with flavonoids, particularly quercetin, which has anti-inflammatory properties. Studies show quercetin helps reduce inflammation, especially in respiratory conditions like asthma. Plus, apples are a great source of fiber, which supports a healthy gut microbiome—a key player in reducing systemic inflammation.
Apple Idea: Bake some apple slices with a sprinkle of cinnamon (another anti-inflammatory spice!) for a warm, guilt-free snack.
4. Turmeric: Spice Up the Season
This golden-hued spice is a fall favorite for good reason. Turmeric contains curcumin, a compound with potent anti-inflammatory effects. Curcumin has been widely studied for its ability to reduce joint pain, muscle soreness, and inflammation associated with arthritis. Adding turmeric to your soups, teas, or even pumpkin spice lattes can give you an extra wellness boost.
DIY Tip: Try a warm cup of turmeric tea or golden milk with a dash of cinnamon for a cozy, inflammation-fighting fall beverage.
5. Brussels Sprouts: A Cruciferous Hero
Brussels sprouts might be divisive at the dinner table, but they’re a secret weapon against inflammation. High in antioxidants like kaempferol, Brussels sprouts help reduce oxidative stress and fight inflammation. They’re also a great source of vitamin K, which plays a role in regulating the body’s inflammatory response.
Recipe Idea: Roast Brussels sprouts with a drizzle of balsamic glaze and a sprinkle of nuts for a delicious, nutrient-packed fall side dish.
6. Ginger: A Zingy Fall Essential
Ginger isn’t just for holiday cookies—it’s a powerful anti-inflammatory root! Known for its warming properties, ginger contains gingerol, a bioactive compound that reduces inflammation and helps with conditions like osteoarthritis. Fresh ginger tea or adding grated ginger to soups and stews can warm you up and calm down your body’s inflammatory responses.
Try This: Sip on a soothing ginger and apple cider tea while cozying up with a good book on a chilly fall afternoon.
Combining Nutrition and Chiropractic Care: A Winning Fall Duo
As you savor the flavors of fall, don’t forget the benefits of combining these anti-inflammatory foods with chiropractic care. Together, they can work to:
Reduce spinal inflammation: Both chiropractic adjustments and anti-inflammatory foods decrease inflammation, improving mobility and reducing pain.
Support your nervous system: A healthy spine is essential for a well-functioning nervous system. The right nutrients support this system, ensuring optimal healing and communication between your brain and body.
Enhance overall health: Chiropractic care and good nutrition boost your immune system, improve digestion, and increase your energy levels—allowing you to enjoy all the fall fun without pain slowing you down.
Sources:
Wu, Shilin et al. “Study of the Anti-Inflammatory Mechanism of β-Carotene Based on Network Pharmacology.” Molecules (Basel, Switzerland) vol. 28,22 7540. 11 Nov. 2023, doi:10.3390/molecules2822754
Barber, Thomas M et al. “The Health Benefits of Dietary Fibre.” Nutrients vol. 12,10 3209. 21 Oct. 2020, doi:10.3390/nu12103209
Boyer, Jeanelle, and Rui Hai Liu. “Apple phytochemicals and their health benefits.” Nutrition journal vol. 3 5. 12 May. 2004, doi:10.1186/1475-2891-3-5
Peng, Ying et al. “Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures.” Drug design, development and therapy vol. 15 4503-4525. 2 Nov. 2021, doi:10.2147/DDDT.S327378
Jiang, Yu et al. “Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women.” Journal of the Academy of Nutrition and Dietetics vol. 114,5 (2014): 700-8.e2. doi:10.1016/j.jand.2013.12.019
Ballester, Pura et al. “Effect of Ginger on Inflammatory Diseases.” Molecules (Basel, Switzerland) vol. 27,21 7223. 25 Oct. 2022, doi:10.3390/molecules27217223
Please join in the conversation and let us know your favorite fall recipes. We'd love to answer your questions and hear your thoughts. Leave a comment and share.
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