Superfoods in time for fall and winter, delicious healthy recipes

Fall and Winter Immune Boosting Superfoods

By Manasa Mantravadi



Time to Read: 6 min

Immune Boosting Superfoods

Our friends at The Children’s Healthcare of Atlanta have some great information regarding staying healthy this fall and winter season. Happy learning!

The Centers for Disease Control and Prevention estimates there are 9 million to 45 million cases of the flu each year. And with the ongoing COVID-19 pandemic, it’s more important than ever to do what we can to stay healthy.

To fight the flu, healthcare experts suggest that everyone get an annual flu shot. In addition to following medical guidance, you can also stay healthy by eating certain antioxidant-rich, immune boosting superfoods.

Antioxidants help your body fight free radicals, which cause damage to healthy cells. When healthy cells are damaged, they can lead to certain cancers, heart disease and the common cold. Eating foods rich in antioxidants can help build up the immune system.

Try adding these superfoods to your favorite meals. Most of these are in season for fall and winter, making them more affordable and easier to find.

About Ahimsa

Founded by a pediatrician and mom of three

Stainless steel is the only kid-friendly material recommended by the American Academy of Pediatrics 

We are guided by a Scientific Advisory Council comprised of environmental and medical experts, guiding us in creating the safest products, following the latest science and promoting policy to protect human health and our planet

Want to know more? Check out our story and our products

Foods to Add to Your Little One's Plate


Avocados are a popular superfood because they’re so versatile. You can use them in so many dishes, adding texture, flavor and lots of health benefits to any meal.

This fruit is a great source of folate—which helps with proper growth and development in kids. They also help keep the immune system strong with powerful antioxidants.

We recommend using avocados in breakfast wraps, on sandwiches and in your favorite taco recipe.

Brussels sprouts

These little sprouts are part of the cabbage family, which is why they look like tiny, leafy cabbages. They’ve become popular appetizers and side dishes at restaurants because they’re great at soaking up delicious flavors.

Brussels sprouts are full of immunity-boosting antioxidants. And, if they aren’t your favorite, give kale or spinach a try for the same amazing benefits.

We recommend roasting Brussels sprouts in the oven with your favorite seasoning, chopping them up to add to a salad or adding to your family’s favorite pasta dish.


Perfectly portable and full of vitamins and minerals, oranges are a great snack choice to take on the road or to your kids’ extracurricular activities.

Oranges are rich in vitamin C, which helps keep your immune system strong. In fact, 1 orange contains more than 100% of your recommended daily amount of vitamin C.

In addition to a healthy snack, we recommend adding oranges to salsa and salads, or squeezing them on top of fish or chicken dishes.

Butternut squash

Did you know pumpkins are a type of squash? While the pumpkin is certainly the star of the Fall season, butternut squash is its tasty, nutritious cousin.

Butternut squash is an excellent source of vitamin A, which helps reduce inflammation and fight illnesses.

We recommend roasting butternut squash in the oven or pureeing it for a soup. This squash is a great substitute for sweet potatoes because it offers the same health benefits with fewer calories and carbohydrates. 

Mealtime Essentials


These berries may be small, but they’re mighty germ fighters. They contain flavonoids—a type of antioxidant that can reduce damage to cells and boost your immune system. They’re also rich in vitamins and minerals. The best part? They’re easy to bag up and take on the go.

Blueberries may not be in season during fall or winter, but we just couldn’t leave out this powerhouse superfood, which can be found in stores year-round—especially in the frozen food aisle. Frozen veggies and fruit are affordable, available any time of year and just as healthy as fresh produce.

We recommend adding them to oatmeal, cereal, yogurt and pancakes.

Thanks again to The Children’s Healthcare of Atlanta for sharing such great advice. Now, go get those capes on for that Superfood Strength!

Source: Children's Healthcare of Atlanta

Dr. Manasa Mantravadi

About Ahimsa Founder Dr. Manasa Mantravadi

Dr. Manasa Mantravadi is a board-certified pediatrician whose dedication to children’s health drove her to launch Ahimsa, the world's first colorful stainless steel dishes for kids. She was motivated by the American Academy of Pediatrics’ findings on harmful chemicals in plastic affecting children's well-being. Ahimsa has gained widespread recognition and been featured in media outlets such as Parents Magazine, the Today Show, The Oprah Magazine, and more.

Dr. Mantravadi received the esteemed “Physician Mentor of the Year” award at Indiana University School of Medicine in 2019. She was also named a Forbes Next 1000 Entrepreneur in 2021, with her inspiring story showcased on Good Morning America. She serves on the Council for Environmental Health and Climate Change and the Council for School Health at The American Academy of Pediatrics. She represents Ahimsa as a U.S. industry stakeholder on the Intergovernmental Negotiating Committee (INC) for the Global Plastics Treaty, led by the United Nations Environment Program. Dr. Mantravadi leads Ahimsa's social impact program, The Conscious Cafeteria Project, to reduce carbon emissions and safeguard student health as part of a national pilot of the Clinton Global Initiative.

She is dedicated to educating and empowering people to make healthier, more environmentally friendly choices at mealtime. Her mission remains to advocate for the health of all children and the one planet we will leave behind for them through real policy change within our food system.

More Mealtime Essentials

Frequently Asked Questions

Why should I use stainless steel instead of plastic? Is stainless steel better for health?

The American Academy of Pediatrics (AAP) released a report in July 2018 suggesting ways that families can limit exposure to certain chemicals at mealtime, including “the use of alternatives to plastic, such as glass or stainless steel, when possible.” The report explained that “…some additives are put directly in foods, while “indirect” additives may include chemicals from plastic, glues, dyes, paper, cardboard”. Further, “Children are more sensitive to chemical exposures because they eat and drink more, relative to body weight, than adults do, and are still growing and developing.” While stainless steel items meet the recommendation to avoid plastic products in children, Ahimsa® products have the obvious advantage of not breaking like glass.

Is stainless steel better for the environment than plastic?

According to the Steel Recycling Institute, steel can be recycled over and over and over again without losing its integrity and requires less energy to recycle than to make anew. Most plastic unfortunately ends up in landfills and it is estimated to take 700 years to decompose. Our special coloring process that allows Ahimsa® products to be fully metal is environmentally friendly, so it does not produce toxic run-off into the ecosystem.

Will Ahimsa products break or peel?

No. Our steel is durable, so it won’t break or shatter with everyday use, like glass. And it won’t peel, like other colored stainless steel products you’ve seen. We use a special process that allows the colors to naturally occur in the metal.

Which Ahimsa products are best for my little one(s)?

Our products are meant to last, you can use Ahimsa at ages 1, 8 and 18! We thoughtfully design our products to be safe for little ones and our planet while reducing consumption. Once your child outgrows the Starting Solids Set  and can use regular cups and utensils, the training cup is the perfect size rinse cup in the bathroom, the infant spoon doubles as a tea stirrer and the bowl is great for snacks or as an additional compartment to our modular divided plate. Our plates are great for any age as they encourage choosing a variety of healthy foods at each meal and help visualize portion sizes easily. It’s the lasting beauty of stainless steel - grows with your child and reduces waste.

Leave a comment