As the leaves change colour and the air turns crisp, autumn signals a shift not only in the weather but also in our dietary needs – it’s a time of transition, and our bodies respond differently to the changing environment.
Changing seasons and the immune system
Autumn brings cooler temperatures and shorter daylight hours which can affect our overall well-being. With the changing season, there’s often a rise in respiratory illnesses, including the common cold and flu. The drop in temperatures contributes to lower humidity levels in the air, which can dry out the mucous membranes in the respiratory tract, reducing their effectiveness in trapping and expelling airborne pathogens.
Sunlight plays a crucial role in promoting the production of vitamin D in the skin, which is closely linked to immune system function. With diminished sunlight exposure due to shorter daylight hours, your vitamin D levels may decrease, potentially compromising your immune response.
This is why it’s vital to strengthen your immunity through healthy dietary and lifestyle choices.
The power of seasonal eating
One effective way to support your health during autumn is through seasonal eating. Nature provides us with a bounty of foods uniquely suited to each season, and by consuming what’s in season, you can tap into a variety of health benefits.
Apples
These fruits are packed with vitamins and antioxidants including vitamins C, A, B and K, which all play important roles in health from supporting the immune system, various metabolic processes and promoting vision and skin health. They are also high in fibre and when cooked, they can be excellent for repairing the gut via the pectin that’s released during cooking.
Pumpkins and squash
These vibrant vegetables are rich in beta-carotene, a precursor to vitamin A, which is instrumental in supporting the immune system. Vitamin A supports the function of our white blood cells, which are seeking out and neutralising harmful pathogens. It also helps with the maintenance of mucosal surfaces, including the lining of the respiratory and digestive tracts which form part of the first line of defence for the immune system.
Cruciferous vegetables
Broccoli, cauliflower, kale, rocket, cabbage and Brussels sprouts are at their prime during autumn. They support liver health and contain antioxidants to protect the body from pathogens, reduce inflammation and maintain healthy immune function.
Root vegetables
Carrots, sweet potatoes and beetroot are excellent sources of vitamin A & C, minerals, fibre and antioxidants – all of which protect the body against autumn illnesses. They’re ideal for hearty soups and stews, perfect for keeping warm during cooler days.
Leeks
Leeks boast a variety of nutrients and beneficial compounds. They are also rich in dietary fibre, to aid digestion and promote a feeling of fullness which can help with weight loss. Their mild, sweet flavour adds depth to a wide range of autumn dishes, from hearty soups to savoury roasts, making them a versatile and delicious addition to seasonal cuisine.
Mushrooms
Many varieties of mushrooms contain compounds such as beta-glucans that have shown to support gut health & enhance the production and activity of immune cells, fortifying your body’s defences against illnesses. Mushrooms not only add flavour to your vegetarian dishes, but they provide a good source of vitamins B12 and D.
Nuts and seeds
Almonds, walnuts and pumpkin seeds are abundant in autumn and provide healthy fats, protein and a range of many minerals plus omega-3 and vitamin E.
Committing to eat seasonally reconnects us to the earth, promotes sustainability, and supports better health. Seasonal fruits and vegetables are more nutritious, tastier, and enhance both physical and mental well-being.
If you need more advice about what to eat for good health and to support your immune system, please get in touch. You can call me anytime to talk about making a bespoke nutrition plan based on your medical history and personal food choices.
Contact me at: rosiecardoenutrition@gmail.com or 07794 902467.
