Proper nutrition in autumn

In autumn, temperatures start to drop, so it is important to adjust your diet to maintain energy, support your immune system and prepare for colder days.

The autumn diet should be rich in seasonal foods that provide all the necessary vitamins and minerals.

So let it be diverse, rich in fiber, vitamins and minerals, which will support your health and well-being during the transitional period.

Proper nutrition in autumn.

1. Seasonal fruits and vegetables:

• Root vegetables: Carrots, beets, sweet potatoes, parsnips and kohlrabi are excellent sources of fibre, vitamins and minerals.
• Pumpkins and zucchini: They are rich in beta-carotene, which supports the immune system and is good for the skin and vision.
• Apples and pears: Seasonal fruits rich in fiber and vitamin C. Enjoy them fresh or baked.
• Cabbage, cauliflower, broccoli: Green leafy vegetables are rich in antioxidants, fiber and vitamins such as vitamin C and K.

2. Hot meals:

• Soups and stews: Prepare them from seasonal vegetables such as carrots, squash, celery, lentils and beans. Add whole grains or legumes for extra protein value.
• Porridges: Warm oatmeal, buckwheat porridge or millet porridge are excellent choices for breakfast. Add fruit, nuts or seeds for extra nutrients.

3. Whole grains:

• Oats, rye, quinoa, buckwheat and millet: Whole grains provide long-lasting energy, as they have a low glycemic index. They are also a rich source of fiber and minerals such as magnesium and iron.

4. Proteins:

• Legumes: Beans, lentils, chickpeas and peas are excellent sources of vegetable protein and fiber.
• Nuts and seeds: Hazelnuts, walnuts, pumpkin seeds and sunflower seeds are full of healthy fats, protein and vitamins. Include them in snacks or as an addition to meals.
• Lean meat and fish: Chicken, turkey and fish such as salmon, mackerel or sardines are good sources of quality protein and omega-3 fatty acids.

5. Healthy fats:

• Avocado, olive oil, flaxseed oil, nuts and seeds: These fats are important for brain function, heart health and immune system support.

6. Spices and herbs:

• Ginger, turmeric, cinnamon, cloves: These spices have anti-inflammatory properties and help with digestion and strengthening the immune system.
• Garlic and Onion: They have natural antibacterial and antiviral properties that help defend against colds and flu.

7. Hydration:

• Warm drinks: In addition to water, drink herbal teas such as ginger, chamomile or mint tea. Water is important, but on colder days, it’s better to reach for warm drinks that will warm you up.

8. Strengthening the immune system:

• Probiotics: Fermented foods such as yogurt, kefir, sauerkraut and kimchi support gut health, which is important for a strong immune system.
• Vitamin C: Citrus fruits, peppers, broccoli and kiwi are excellent sources of this vitamin, which supports resistance to colds.

9. Less sugar and processed food:

• Reduce sugar consumption, as it weakens the immune system and contributes to inflammation in the body. Instead of sweet snacks, go for dried fruit, nuts or a piece of dark chocolate.

10. Homemade food preparation:

• Cooking at home is especially pleasant in autumn. Prepare dishes from fresh, local ingredients and enjoy warm meals. Avoid processed foods that are high in salt, sugar and unhealthy fats.