Autumn is a very difficult period for our body. Changing weather with large temperature fluctuations, increasingly shorter days, and more time spent in rooms full of rolled - up companions is a recipe for constant infections. It may seem that we are in great shape after the holidays, but the reserves of our body are quickly depleted when we come into contact with various factors that reduce immunity - and in the fall we have plenty of them. So, how can we ensure a proper diet that will help strengthen our immune system and improve our well-being? About this in the article!
The Power of Colorful Vegetables
The autumn diet is not very difficult to implement-we still have access to a large number of vegetables. Remember that food starts with the eyes - the intense autumn colors of the vegetables on our plate immediately bring a smile to your face. Green cabbage, orange pumpkin, maroon beetroot... just the thought of such color combinations makes it easier to bear the autumn sharuga.
For several years, nutrition experts have been repeating like a mantra that vegetables should dominate our dishes and along with fruits, we should eat 5 servings of them a day. What is so special about them that they are actually considered the most important element of our diet?
Paradoxically mostly waterthis makes the vast majority of vegetables very low-calorie-eating them at will, we have little chance of getting obese. In addition to water, you can also find small amounts of essential macronutrients, such as protein, carbohydrates, or fat. They're all for it a treasure trove of minerals, vitamins and a wealth of bioactive components - mainly from the group of polyphenols, glucosinolates, phytoncides, such as allicin in garlic, or especially useful for the body fractions of dietary fiber (for example, inulin contained in chicory).
These compounds have a very wide range of effects on our body. Preferably they affect our oxidative balancethat is, the body's ability to deal with so-called "free radicals", which is crucial for preventing inflammation in the body. Biologically active compounds can also modulate the functioning of our immune system. In addition, some of the bioactive components of vegetables have direct bactericidal or antiviral effect (previously mentioned phytoncides), so they support our body not only by increasing its ability to defend itself, but also by participating in the process of fighting microbes.
These natural "antibiotics" are significantly different from drugs administered during an infection – they do not have a negative effect on the microflora of the gastrointestinal tract, and it is our intestines and the probiotic bacteria that live in them that are the command center of our immunity. Consuming vegetables with bactericidal abilities not only does not harm our probiotics, but also works in their favor, because good bacteria are very fond of the dietary fiber contained in vegetables.
Vitamin C-rich cruciferous vegetables
Although in fact all vegetables are healthy, autumn ones have a special power. Very valuable are cruciferous (cruciferous)plantsvegetables - starting with our usual white cabbage through broccoli, cauliflower, Brussels sprouts, ending with cabbage.
I wonder what the vegetables of this group are excellent source of vitamin C - most of them have more than citrus fruits! Their unique health value is due to their very high content of polyphenols and glucosinolates. Compounds in this group, such as sulforaphane, have strong antitumor effect. Of course, they can also work wonders for our sustainability and well-being. Cruciferous vegetables are great for pickling – and naturally, the shots are a source of probiotics that take care of our microflora, which is also sensitive to the stress and fatigue we experience.
Magic Pumpkin
Other particularly valuable culinary gifts of autumn include pumpkin. Currently, at kiosks, you can get it in many shapes and sizes. Depending on the variety, the pulp can be:
- sweeter - these are perfect for desserts and as a base for cakes;
- drier ones (for example, macaroni pumpkin pulp) - they are perfect for dinner compositions.
In addition to the fact that pumpkin is perfectly combined with almost any dish a source of carotenoids, B vitamins such as folic acid and niacin, and many minerals - including calcium, magnesium, selenium, potassium, and zinc.
The best solution for our health is to use it together with bones, which are a source of many essential fatty acids and the antioxidant vitamin E. These compounds are important not only for our immune system, but also for the functioning of the nervous system, and therefore they also affect our well-being and ability to concentrate.
Useful properties of root vegetables
Let's not forget about root vegetables - autumn is the season of carrots, beets, parsnips or jerusalem artichokes. Each of them differs not only in color, but also the dominant health-promoting compounds. However, they are all nutritious and should be regularly placed on our plate-preferably interchangeably, to take full advantage of their beneficial effects on our immune system.
What about fruit?
Although it may seem like the fruit season is ending in autumn, this is the time of year when it's time to make canned chokeberry, cranberry, Japanese quince, dogwood, or rosehip. These fruits (with the exception of chokeberry) are unique rich in vitamin Cwhich plays a key role in the functioning of the immune system. In addition, they also represent source of polyphenolswhich exhibit both antioxidant and antitumor activity.
Other nutrients
Of course, the plate – in addition to the predominant vegetables or fruits-should also have a reliable source of essential nutrients. What we should pay special attention to in the fall is fish supply in the diet, They are a source of vitamin D and essential fatty acids for our immune system, as well as easily digested and complete protein.. Try to limit meat – we do not need it for proper functioning, and its larger amount in the daily diet is completely harmful. To replenish the supply of B vitamins, we can introduce in the diet mushrooms. And autumn is the perfect time for this!
There should be no shortage of our dishes whole grain cereals in the form of cereals, pasta or bread-they are perfectly combined with autumn vegetables. Let's also not forget about nuts – both young hazelnuts, and Italian, and dried are rich in many nutrients. Here, however, it is worth remembering that while nuts are delicious and valuable, they are also high in calories. Therefore, we should eat them in moderation as an appetizer or side dish to main dishes.
Warming additives
Warming additivesThe autumn menu is associated with special side dishes, such as honey, turmeric, cinnamon or chili pepper. In addition to giving a unique taste and aroma to our dishes, they are also source of bioactive componentsthey have a great effect on our immunity.
It is worth remembering that honey is not recommended for warm tea, as it loses its health benefits. It is better to add it to slightly warm water with lemon or include it in a dish that we do not heat. My favorite-baked sour apples, after cooling covered with honey, sprinkled with nuts and cinnamon... the perfect fall snack!
Additional information
Finally, it's worth mentioning about autumn supplement. A varied and well-balanced diet does not require additional supplements. However, there is an exception to this rule, i.e. Vitamin D. Of course, we should take care of its presence in the diet, but even this perfectly formulated one will not give us as much vitamin as we need. The vast majority of vitamin D is produced in our body under the influence of ultraviolet rays, and such in the autumn period we are very lacking. Therefore, we must supplement it throughout the fall and winter, up to late spring.
If we are not sure which dose is right for us, it is best to test our blood vitamin D levels and ask our doctor or dietitian to prescribe the appropriate amount of vitamin D.
Go ahead!
An autumn diet and properly prepared meals can greatly help us survive this difficult season and take care of our sustainability. However, in addition to what is, it is also important how to eat. It is better to plan your meals every day and prepare them in advance-then we are not surprised by hunger, which often leads to reaching not - so-healthy weeds. With a little more time, let's also give ourselves more freedom to manage our food – let's eat what we want, while celebrating our food with people close to us and a pleasant atmosphere. Let this moment at the table be time for rest and relaxation. This will definitely benefit us!
Junior specialist in Marketing Communications and PR.
He is a graduate of the University of Warsaw and the Main School of Agriculture. We have been in the HoReCa industry for more than 10 years. For many years, he has been associated with the Trip group, Sobienie Royal Golf and Country Club, and the Florentin Restaurant in Warsaw.
She graduated from the Faculty of Architecture of the Warsaw Technical University with a degree in Architecture for the Knowledge Society and Visual Communications at the Polytechnic University of Milan. A specialist in creating a mood. She has gained experience at home and abroad at numerous international seminars (Seville, Lisbon, Florence), fellowships at La Sapienza (Rome), etc. m.in. in Carmi e Ubertis and ADM Milano.
A manager with many years of experience in the cosmetics, food, and children's industries. During his career, he was associated with such companies as: L'Oreal, Samsung, Danone-Nutricia, Unilever. During his professional life, he was responsible, among other things, for the development of e-commerce sales and content in Poland and the countries of Central and Eastern Europe. 
