What to eat in Autumn!

Autumn is upon us which means that the colder days and darker nights will soon creep in and with the change in seasons, does this mean our diets will need to change?

Eating cold salads on a cold day isn’t going to be that appealing, but eating for the season is not only great for the environment but also for our health.

You see seasonal vegetables and fruit contain higher concentrated amounts of nutrients and can actually help to support our health and wellbeing by providing the nutrients our body needs during different times of the year. 

As the temperate drops and there’s the increase in risk of colds and flus, we need to be eating foods that nourish us from the inside, strengthen our immune system, boost our energy levels and make us feel well and energised.

And that is where seasonal foods come in. You see nature is very clever in that it provides us with those warming foods, immune supporting foods and foods that will help to support energy levels when the nights draw in and light is low.

Root vegetables such as Beetroot, Carrots, squash, pumpkin and sweet potato are all wonderful autumn vegetables that are packed with Vitamin A and C which are potent antioxidants that can help to support our immune system. 

Pumpkins are packed with Vitamin A which has been shown to support the immune system as well as Vitamin C that can help to increase white blood cell production and help immune cells work more effectively.

Sweet potatoes are not only a versatile vegetable but they are packed with vitamin C which has been shown to support the production of collagen needed for skin health.

Have you ever felt that autumn skin when it starts to get dry and dull? 

Eating nourishing vegetables and fruit packed with nutrients such as vitamin C, E, A, zinc, and selenium will help to support your skin health. 

Studies have even shown that eating carrots has been linked to improved antioxidant status.

Fruits such as apples and pears are abundant in autumn and did you know that apple skins contain quercetin, a type of plant pigment flavonoid that helps boost your immune system and reduce inflammation and not forgetting the vitamin C found in pears that helps to support our immune function.

Leafy greens such as kale and cruciferous vegetables such as cauliflower are also available in September And they both contain high levels of vitamin C, which not only packs a powerful antioxidant punch, it helps fight off infection and regenerate other antioxidants in the body, including vitamin E.

All these seasonal vegetables and fruit contain an abundant amount of fibre which can will ultimately support our gut health.

You see fibre feeds the good bacteria within our gut which allows them to produce Short Chain Fatty Acids. 

Short Chain fatty acids are produced when the friendly gut bacteria ferments fibre in your colon, and is the main source of energy for the cells lining your colon and they are also involved in the metabolism of important nutrients like carbohydrates and fats.

Did you know that up to 70% of our immune system is found in our gut…so feeding our gut with nourishing foods that will support the good bacteria, provide fibre to help produce short chain fatty acids will actually help to support our immune system.

Whole grains

Whole grains such as brown rice, quinoa, oats and buckwheat are wonderful additions to help support and stabilise blood sugar levels, especially on the darker and shorter days.

Wholegrains are the complex carbohydrates that haven’t been highly processed and contain wonderful vitamins and minerals such as B vitamins needed for energy production, Magnesium and iron, antioxidants, protein and are high in fibre. They help to provide us with long term sustainable energy as they are broken down into sugars a lot slower within our body, therefore not causing a huge rise in insulin levels. The fibre content of wholegrain helps to slow down this breakdown of sugars and also helps to support our good bacteria and increase the feeling of fullness. 


Beans, chickpeas, lentils, soybeans are not only amazing plant based sources of protein but they also contain high amounts of fibre which we know can help to support our gut health as well as being packed with nutrients such as magnesium, potassium and iron.

They are a great addition to dishes to help bulk meals out and make for a wonderful hearty addition in the colder days…think warm lentil salads, stews with beans, and Curries with chickpeas.

Nuts & Seeds

Did you know that nuts and seeds were classed as an autumn food but now we are able to get them all year round. Yet they provide us with not only a wonderful source of protein but amazing nutrients such as magnesium which is needed for over 300 chemical reactions within the body including keeping ourimmune system strong, helps strengthen muscles and bones, and supports many body functions from cardiac functions to brain functions. 

Nuts are antioxidant powerhouses. The antioxidants and polyphenols found in nuts, can help to combat oxidative stress by neutralizing free radicals. 

Almonds are a great source of Vitamin E needed for skin health as well as supporting immune function and preventing inflammation. Selenium and zinc found in Brazil nuts and pumpkin seeds are vital for immune healthZinc is crucial for the development and function of cells mediating the immune system. It helps to breakdown the proteins within viruses and bacteria and increases the activation of the immune response against infections. 

All these amazing foods provide such an array of wonderful nutrients as well as fibre that will only help to support our gut health and in turn support our immune system to help us fight off any autumn colds and flus as well as supporting skin health during these cold and windier days.

Autumn brings not only colour to the trees but also to our food so think colourful, and try and incorporate a wonderful array of colourful vegetables and fruit at each meal time which will help to provide an abundant amount of nutrients, antioxidants and fibre.

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