By: Elizabeth Varga, Meals on Wheels Dietician

As we head into the fall and winter months, there are a few nutrients that we are naturally more likely to be deficient in, including Vitamin D, Vitamin C, Calcium, B Vitamins, Iron, and Zinc. These nutrients help keep our immunity up to prevent sicknesses as the seasons change.

Benefits and Food Sources:

• Vitamin D: Important for the immune system, brain, bones, and reducing the risk of some cancers. During the warmer months, we can get vitamin D from sun exposure, but we may need to turn to food sources during fall/winter. These include wild salmon, fortified orange juice, and many fortified cereals.
• Vitamin C: Key for skin health, wound healing, fighting inflammation, and fighting infections. In the summer we may be more likely to eat Vitamin C-rich fruits and veggies as they are in season, but we should be mindful to include them in our winter diets too. Vitamin C-rich foods are citrus, broccoli, tomatoes, and potatoes.
• Calcium: You need Vitamin D for better calcium absorption, which may make it harder to reach the daily requirement. Not getting enough of this nutrient can contribute to poor bone health. Sources of Calcium include milk, cheese, yogurt, and dark leafy greens.
• Zinc: Critical for our immune system. A deficiency can lead to a weakened immune system, poor wound healing, hair loss, and decreased appetite. Zinc is found in red meat, shrimp, seeds, and beans.
• Iron: Deficiency is very common in Americans, and increasing intake of Vitamin C can help with absorption. Iron helps with metabolism, growth, development, and transportation of oxygen around the body. Meat is the common choice for iron consumption, but lentils, beans, and chickpeas are great too.
• B Vitamins: A group of vitamins that are involved in processing the food we eat to release energy and aid in brain function and cell metabolism. You don’t necessarily need more B Vitamins in the colder months, but we can feel the effects of not having enough, with fatigue and lower energy levels. B Vitamins are found in numerous foods, including rice, beans, eggs, and fish.

Fall Recipe: Stuffed Pepper Soup

Ingredients
1 Tbsp olive oil
3 large bell peppers, chopped
1 medium onion, chopped
1 pound ground beef
2 cloves minced garlic
2 tsp ground cumin
1/2 tsp pepper
1/4 tsp salt
4 cups low-sodium chicken broth
1 cup brown rice
shredded cheese for topping
(feel free to add other herbs or spices for more taste)

Directions:

1. Heat olive oil in a pot
2. Add peppers, garlic, and onion to oil and cook until soft
3. Add beef and spices, cook for 3-5 minutes or until meat is browned
4. Stir in broth and rice
5. Bring to a boil, reduce to a low simmer, and cook for 10-15 min
6. Enjoy with favorite toppings!