We tend to think about our immune system more during the cooler months, as they coincide with cold and flu season. Research shows that gardening can naturally boost the immune system, making it a great way to stay healthy year-round.

Three ways gardening helps our bodies fight off illness and infection are:

1. Increased movement

The Centers for Disease Control and Prevention recommends adults get 2.5 hours of moderately intense movement per week, and time in the garden can count toward that goal. Gardening combines strength training, aerobic exercise and stretching, all of which are fantastic for keeping our bodies strong and improving overall wellness.

2. Microorganisms in the soil

Healthy soil promotes healthy plants and people! Soil contains beneficial microorganisms, also called microbes. Regularly working with soil can introduce a variety of beneficial microbes to our bodies, which helps strengthen our immune system and ward off illness. This is true whether you are working outdoors or have moved your gardening indoors due to winter weather. These health benefits can extend to your loved ones as well. Studies show that children who learn and practice the skill of gardening have stronger immune systems and are less likely to develop asthma and allergies.

3. Better diet

Growing our own fruits and vegetables often leads us to eat more of these healthy foods packed with vitamins, minerals and fiber. You get to control how your produce is grown and can eat it at its peak ripeness, when it contains the most nutrients. Key nutrients to boost immunity include:

• Vitamin C. Sources include bell peppers, strawberries, kiwi, broccoli, garlic, citrus fruits.
• Vitamin D. In addition to getting adequate exposure to sunlight, sources include mushrooms, eggs, fatty fish, fortified dairy.
• Vitamin A. Sources include sweet potatoes, cantaloupe, spinach.
• Zinc. Sources include beef, oysters, yogurt.

Whether you garden for health or for fun, it is good to know that gardening can benefit your life in many ways. If you want a simple and tasty way to incorporate these ideas, give this smoothie recipe a try!

Immune-boosting smoothie

• ½ cup chopped leafy greens, such as spinach, kale, romaine lettuce, etc.
• ¼ cup fresh or frozen pineapple chunks
• ½ cup fresh or frozen mango chunks
• 1 large ripe banana
• 1 cup orange or apple juice or coconut water
• Optional: flax seed, chia seeds, ginger, ground turmeric and/or avocado.

Directions

Combine all ingredients in a blender or food processor. Blend on high until the mixture is smooth and creamy. Serves 2.

Melissa Cotton is an MU Extension nutrition and health specialist in Jackson County.