Essential Foods of Autumn

Autumn is an emotionally difficult season, the days are shorter and we need an extra supply of energy to counteract the cold and lack of light, for this a healthy and adequate diet is essential.

What do we eat in autumn?

We recommend increasing the consumption of seasonal vegetables and fruits, as well as incorporating legumes and cereals as they can be our best allies to face the autumn season.

Next, you have a selection of the best seasonal foods for this fall:


Juicy and versatile. Although you can find apples throughout the year, autumn is the best season to consume them.

They are a natural source of fiber with antioxidant properties and have a high pectin content that blocks the absorption of cholesterol. You can consume it as a snack between meals and even cooked.

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Excellent to protect the immune system. It is one of the fruits with the highest concentration of vitamin C, even higher than other citrus fruits such as orange.

It also contains fiber and other minerals such as potassium and copper.


They are a powerful antioxidant with a high water content and is low in calories. Due to its tannin content, pomegranate also has astringent and anti-inflammatory properties.


Sweet and energetic fruit. Because of its high sugar content, we recommend taking grapes in moderation. The grape is a fruit rich in fiber and antioxidants.

In addition to taking it as a dessert or between meals, you can use it in the kitchen transforming it into compotes, juices and even incorporate them into salads or as a side dish with meats.

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Fruits of the forest

Raspberries, blackberries and blueberries are fruits with a high antioxidant power. They can be consumed fresh or frozen.

The fruits of the forest can be mixed with yogurt and cereals for breakfast and you can even make homemade sauces and jams.

Broccoli and Cauliflower

Eating cabbage in autumn and winter is an excellent choice and promotes immune system stimulation. In addition to giving color to your dishes, broccoli and cauliflower have a high iron content, necessary to prevent anemia.

They also contain other nutrients that are very beneficial for your health, such as calcium and vitamins C and E. You can consume them steamed, in soups, baked in the oven and accompany them as a side dish with fish and meat.


It is a very digestive vegetable with a slight bitter taste and helps detoxify the liver. Eggplant is very versatile in the kitchen, you can eat it grilled, such as vegetable pate or stuffed with vegetables or meat.


There are many varieties of mushrooms and they have a high water content, so they are low in calories. They have high amounts of group B vitamins, necessary to increase energy, balance emotional state and improve brain function.

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You can consume them raw in salads, such as delicious homemade soups and creams or sauteed with meat and fish.


They are vegetables rich in vitamin B, fiber and potassium. You can consume the pumpkin: roasted, in a stew with vegetables or prepare a rich pumpkin cream.

Because of its low caloric content, it is ideal to use it to eliminate fluids and diets to lose weight.


Dried fruits such as figs are a very useful energy contribution to combat autumn asthenia. It also contains calcium, iron and vitamins of group B very beneficial for general health.

Lentils and Chickpeas

Spoon dishes can not be missing in our diet in the fall!

Lentils are rich in protein and calcium. Chickpeas are very rich in fiber, they contain folic acid, vitamins of group b and give us an adequate supply of carbohydrates, essential to counteract physical wear in the colder months.

Brown rice

Energetic and satiating. The brown rice does not undergo any refinement process, contains a high fiber content that helps improve intestinal transit, constipation and is very digestive.

It has other nutrients such as iron and vitamin B2 that favor the production of red blood cells and prevents anemia.

We also suggest…
Supplementing your daily diet with a nutritional supplement such as Super Zinc Plus that contains zinc citrate and helps you strengthen the immune system and protect you from cold and flu viruses, so common in the colder months.

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