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Y’all. It’s Fall. I know I said that the last time, but you have absolutely no idea how much I love this time of year. The football games, the bonfires laced with roasted marshmallows from the biggest s’more sandwiches you could ever imagine are just a few reasons this time of year is my time of year. Now for some of us with multiple sclerosis, these next two seasons can pose several challenges for us. Some of us may have issues with the cold while some of us battle with the lack of sunshine. That alone is its own laundry list of complications we have to try to mitigate until the spring equinox. 

If this is your first time here in my corner, MS is a complex autoimmune disease that affects the central nervous system. Managing MS requires a multifaceted approach, including a focus on diet with an intake of essential vitamins such as C and D. This is an excellent time for MS patients to embrace a variety of fresh vegetables that can help supplement our body’s natural needs until spring and summer are upon us again. A few foods I’ve included in this piece can aid in cellular repair, boost the immune system, and even help combat depression (something researchers have found to peak during this time of year). In this article, we will explore some delicious fall foods that can contribute to your overall well-being while managing MS.

Vitamin C for Cellular Repair

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays a vital role in cellular repair. MS patients often face oxidative stress, which can lead to cell damage and inflammation. Incorporating vitamin C-rich foods into your diet can help counteract this stress and support the body's natural repair mechanisms. Fall is the perfect season for colorful bell peppers, which are abundant in vitamin C. These vibrant vegetables can be enjoyed in salads, stir-fries, or stuffed with lean protein for a delicious and nutritious meal.

Believe it or not, my kid loves broccoli. These “little trees,” as she liked to call them, are another excellent source of vitamin C. Broccoli is not only rich in antioxidants but it also provides essential nutrients such as fiber and folate. Roasting or steaming broccoli during the fall months can be the tasty boost your body needs. Brussels sprouts (“the little shrub”) are a personal favorite and can make for the perfect side or even shredded for a healthy salad. They are packed with vitamin C and fiber, so this is really a win-win for both your taste buds and your tummy. My preference is to roast them with a drizzle of olive oil and a sprinkle of my favorite seasonings topped with parmesan cheese for a delightful fall side dish.

Vitamin D for Immune Boosting

Vitamin D, often referred to as the "sunshine vitamin," plays a crucial role in supporting the immune system. It helps regulate immune responses and may reduce the risk of infections, which can be especially beneficial for MS patients who may have a compromised immune system.

Many varieties of mushrooms, such as shiitake and maitake, are natural sources of vitamin D. and can be included in your fall dishes such as soups, stews, or sautés for an earthy and immune-boosting treat. As we leave the earth foods and head to the sea, salmon, mackerel, and sardines are not only rich in vitamin D but also provide essential omega-3 fatty acids, which have anti-inflammatory properties. These fish can be grilled or baked to perfection, making them perfect for fall dinners. I can get down with this list except the sardines, y’all are on your own.

Fortified foods are also a possibility to keep your body in tip-top shape. Some foods are fortified with vitamin D, such as plant-based milk and cereals. Typically, the recommended amount is more than enough for your body to handle its daily tasks, but just always make sure to check the labels and clear things with your doctor first if you’re ever in doubt.

Depression-Fighting Foods

Living with MS can be emotionally challenging, and depression is a common comorbidity. Certain foods contain nutrients that may help improve mood and reduce the risk of depression.

As you know, fall is synonymous with pumpkins, and their seeds are a hidden gem for combating depression. They are rich in magnesium, which can support brain health and mood regulation. Roasted pumpkin seeds make for a tasty and crunchy snack. I love to use them as a topper for salads (which brings me to my next point). Dark Leafy Greens are another win. Spinach, kale, and Swiss chard are packed with folate and other B-vitamins, which have been linked to improved mood. Incorporate these greens into salads or sautés for a mood-boosting fall meal.

While not exclusive to fall, berries are a great addition to your diet year-round. They are rich in antioxidants and vitamin C, which may help reduce symptoms of depression and improve overall mental well-being. I love to buy frozen berries in the winter and use them in compotes, smoothies and even all natural jams.

I hope everything I have shared is super helpful and encouraging for you to take all the right steps forward in staying as healthy and happy this fall and winter season as you can. I always like to include a few helpful links, so below, you will find a few of my favorite recipes. Enjoy.

Until Next Time.

Pumpkin Seeds
Roasted Broccoli with Parmesan and Balsamic Glaze
Fresh Berry Compote