Fall is here, and with that beautiful, golden season, comes an army of bacteria and viruses. When our immune system is under attack, our body will do whatever it can to fight. We might develop a fever, headaches, sniffles, stomach issues, and achy muscles. Those symptoms signal that it is time to take care of ourselves.

Our self-care should start well before our immune system is under attack.

In fact, we should take care of our bodies every single day. Since our dietary choices might be one of the main culprits of our wellbeing, paying attention to what we eat will be integral to our overall health. Mediterranean diet has been touted by many doctors and scientists as the one to follow for optimal physical emotional condition. Rich in vegetables, fruits, whole grains, lean protein, and healthy fats, it focuses and incorporating the healthy components, and with that crowding out those which might promote disease development. It also provides the body with all the necessary macro and micronutrients.

EVOO

Extra virgin olive oil, which is one of the main ingredients of the Mediterranean diet, is rich in oleocanthal, a type of polyphenol responsible for reduction of inflammatory disease such as neuro-degenerative, joint-degenerative, and certain cancers. It is a natural NSAID (non-steroidal anti-inflammatory agent). It is also a good source of mono-unsaturated fats which are imperative to cardiovascular health, lowering LDL levels and reducing blood pressure.

Other compounds worth noting are carotenoids.

They are antioxidants found in yellow, red, and green vegetables, as well as yellow and orange fruits. They have been found to enhance the immune system, promote eye health, and improve brain performance. Carotenoids also have anti-inflammatory properties and can protect cells from free radicals, and therefore might prevent cancer growth.

Anthocyanins

Anthocyanins are flavonoids found in purple, blue, black, and red vegetables, fruits, and grains. They can protect your cardiovascular health by lowering blood pressure and reducing the risk of heart disease. They can also slow the growth of cancer cells and prevent neurological disorder.

Vitamin C

Lastly, let’s not forget about Vitamin C, yet another antioxidants important for protecting the body from free radicals. It is needed for growth and repair of body tissues. Ascorbic acid is also imperative to the properly functioning immune system, iron absorption, collagen synthesis, and maintenance of bones and cartilage.

Eating a diet which will support your health is not as hard as it might seem. Instead on focusing on what foods you should be avoiding, concentrate on the many ingredients that mother nature offers us every month of the year. Doing so will help you crowd out the highly processed and sugary foods, and support your health with the rainbow of colors found in plants.