Are you ready to embrace the crisp, vibrant days of autumn while staying committed to your health and wellness journey? As the leaves change and the temperature drops, it’s the perfect time to nourish your body with seasonal foods that align with your health goals.
In this guide, I’ll introduce you to 10 delicious and nutritious foods that not only capture the essence of autumn but also support your quest for better health.
Whether you’re aiming to boost your immune system, maintain a balanced diet, or shed a few extra pounds before the holiday season, these foods are your secret allies.
Join me on this culinary adventure through the autumn harvest, as we explore the benefits of each ingredient. From vibrant vegetables to flavorful fruits, I’ve got your health goals covered. Let’s make this autumn your healthiest season yet!
Fall preparation for strengthening the immune system
The end of the warm season brings with it the start of school, the approach of the holidays, and also the flu season. The air becomes harsher and drier, the wind is colder the days are getting shorter, and the temperature gradually drops; moreover, drastic temperature changes may occur.
All these changes, although normal, can have negative consequences on health and mood. Dry air is a common problem in the autumn season and can cause constipation, and dryness of the skin, throat, eyes, and hair.
Fall is a season of transition between hot and cold, but also a season of immunity. Why is autumn a season for immunity? Because it offers us healthy foods that are necessary for strengthening the immune system.
A well-established immune system will fight effectively against cold, humidity, and nutrient-poor foods, which we are forced to eat during cold periods.
Eat healthy and fresh seasonal foods
During autumn, you can strengthen your immune system by eating healthy foods rich in oilseeds, antioxidants, vitamins (vitamin A, vitamin C, vitamin D, vitamin E), and minerals (selenium, potassium, magnesium, zinc), beta-carotene, enzymes.
Autumn fruits and vegetables abound in such aids for detoxifying the body.
The fresh, seasonal produce available this time of year is bursting with flavor, and when you’re eating whole, unprocessed foods that are in season you’re ensuring that your body is getting the nutrition it needs to handle chilly weather.
If in the spring-summer season, you have to protect your nose, throat, ears, and limbs, autumn is the time to protect your intestines, lungs, and stomach. If in spring and summer, the balanced diet contains vegetables that grow above the ground, in autumn you must consume more vegetables that grow under the ground.
Apples, quinces, pears, plums, sea buckthorn, rose hips, grapes, and walnuts are seasonal fruits that you can find everywhere in the markets.
As for vegetables, root vegetables (sweet potatoes, parsnips, carrots, zucchini, beets, and turnips) are recommended in this activity, nor should cabbage, cauliflower, pumpkin, or mushrooms be missing from your diet for iron health.
To avoid immune system disturbances, also consume foods rich in unsaturated fats (Omega3 and Omega6 fatty acids) – fish and fish oil.
What unhealthy foods should we avoid in the fall?
The cooler temperatures and shorter days of fall signal the change of seasons, but they also bring with them a change in eating habits, and not for the better.
With the arrival of fall comes all sorts of tempting treats that we wouldn’t normally eat. This is why it’s so important to protect ourselves from eating unhealthy foods during this time.
So what are some of these unhealthy foods? foods rich in saturated fat, fast food products, sausages, canned goods, white flour, refined oil, and refined sugar.
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10 Healthy foods you should eat in autumn if you want to reach your health goals
With the fall season comes a new crop of goals and challenges. Whether taking on a new sport or hobby or just looking for a way to kickstart a healthier lifestyle, here are 10 healthy foods that will help you stay on track with your autumn health goals.
1. Beetroot
The beetroot has been known and used for centuries to treat many ailments, but it is also one of the most nutritious foods thanks to the complex of vitamins (vitamin B complex, vitamin C) and minerals (manganese, potassium, fiber, iron, phosphorus) it contains.
So, regular consumption of beets is an effective way to consume the nutrients and the amount of fiber that your body needs.
2. Sea buckthorn
The sea buckthorn contains many vitamins (A, B1, B2, E, K) minerals (potassium, calcium, iron, magnesium), and many others.
Sea buckthorn is used in the treatment of gastric and duodenal ulcers, allergic conditions, rheumatism, circulatory and liver diseases, anemia, asthenia, and even stress.
Buckthorn is also effective in treating high blood pressure, gingival and ophthalmological diseases. and disorders of the nervous system. Sea buckthorn is also an excellent natural treatment against colds and flu due to its high vitamin C content.
3. Quince
Quinces are the star fruit of the cold season. They are rich in nutrients, they contain vitamins essential for the proper functioning of the body (A, B, and C), and minerals important for health (calcium, phosphorus, magnesium, zinc). Regular consumption of quince ensures a healthy lifestyle and a balanced diet.
Eating quinces helps the body fight cancer, fights fever is a good remedy for the stomach and intestines, helps with weight loss, and fights anemia.
4. Cabbage
Cabbage is a versatile food with a subtle flavor, easy to prepare and season. Cabbage is rich in phytonutrients, antioxidants, vitamins, and minerals. Active substances include vitamin C, vitamin K, glutamine, folic acid, lactic acid, beta-carotene, vitamins B1, B6, and B9, vitamin E, calcium, sodium, potassium, phosphorus, and iodine.
It helps improve digestion, has anti-inflammatory properties, helps fight cancer, helps lose weight, takes care of bone health, helps fight stress, has anti-aging properties, and speeds up ulcer healing.
5. Pears
Aromatic and juicy, pears are a delicious dessert, but also a natural autumn remedy. Being very widespread this season, it would be a shame not to take advantage of the benefits they offer us.
Pears are based on numerous beneficial elements for the whole body. In addition to water, fats, and chlorophyll, these fruits also contain important components for health: mineral salts, calcium, phosphorus, potassium, and iron, as well as vitamins, vitamin A, B, and C.
Among the benefits of pears, I can list: they combat the effects of stress, they have a refreshing effect in the case of asthenia, they remove fatigue and overwork, they stimulate the formation of red blood cells, they fight anemia, they calm coughs, they influence the lowering of cholesterol.
6. Cauliflower
An important member of the cruciferous family, along with cabbage, broccoli, Brussels sprouts, turnips, radishes, and several other vegetables, with green and fleshy leaves, and a good relative of rapeseed, mustard, cauliflower is a vegetable worthy of all praise, with multiple proven health benefits.
Cauliflower is a good source of vitamins, such as vitamins B6, C, k, as well as minerals such as calcium, magnesium, phosphorus, and potassium.
Among the benefits of cauliflower we can list the improvement of memory, helps with weight loss, helps to lower blood pressure, reduces inflammation, reduces the risk of cardiovascular problems, reduces the risk of bone fractures and osteoporosis, reduces risk of cancer, reduces the risk of arthritis.
7. Plums
If you are looking for seasonal fruits with multiple benefits, plums are exactly what you need. Besides the fact that they are very tasty fruits, they help you keep both your body and mind healthy.
Plums are an important source of vitamins (A, C, K), and minerals such as calcium, copper, phosphorus, potassium, magnesium, manganese, and fiber.
They are excellent for improving memory, removing constipation and digestive problems, protecting your heart, protecting against cancer and cell damage, preventing diabetes, and improving bone health.
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8. Apples
Ordinary fruits, which can be bought anywhere, the apple contains numerous vitamins, proteins, and nutrients necessary for the proper functioning of the body. An apple eaten daily can improve health and regenerate the entire body.
Among the nutrients, we find in apples are antioxidants that help the brain and support the immune system, vitamins (A, B, C, E, K, and PP), minerals (calcium, phosphorus, iron, iodine, silicon, magnesium, potassium ), fibers and polyphenols.
Detoxifies and cleanses the body, helping to eliminate heavy metals such as mercury and lead, reduce cholesterol levels, contributes to strengthening the heart, keeps skin diseases at bay, helps in weight loss, protects neural cells from oxidative stress, fights obesity, keeps at distance diabetes, prevents cancer, protects bones, fights diarrhea and constipation, neutralizes irritable bowel syndrome, protects eyesight and stimulates the immune system.
9. Turnip
Turnip is used little these days, compared to the benefits that its consumption has on the human body.
Turnips are vegetables rich in vitamins A, B1, B2, and C, minerals (iron, zinc, manganese, silicon), and amino acids.
It has anti-inflammatory properties, and antibacterial properties, and eating turnips can help with weight management. can promote bone health. can protect the liver.
10. Rosehip
In the composition of these fruits, there are important active substances such as vitamins A, C, vitamin D, E, K, PP, complex B, minerals (phosphorus and potassium), as well as fibers.
The rosehip helps to stimulate metabolic processes, fight against allergies, is a good vitaminize, helps in the fight against diabetes, obesity, cardiovascular diseases, and gastrointestinal diseases, and is a good liver and bile detoxifier.
Last Thoughts:
The fall season is a perfect time of the year to review your eating habits and set new goals for your health. Are you ready to make positive changes in your diet?
Then it’s time to think about what your fall health goals should be. The 10 healthy foods listed above can help keep you on track. Are you ready to get started?
If you want to hit your health goals and get ready for fall, these are the foods that you should be eating. Of course, everyone’s body is different, so it might take some experimentation to see how these work for you.
But if you’re motivated to add some of these nutritious foods to your diet plan, you’ll be well on your way to a healthier lifestyle in no time.
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