What Products Should Be Added To The Diet In Autumn

Today on store shelves you can find a wide variety of fruits, berries and vegetables throughout the year. Finding ripe strawberries in January or juicy tomatoes in early March is easy. But does this mean that the seasonality of products is an outdated criterion that can be ignored when drawing up a daily menu?

Actually no. After all, by choosing seasonal fruits and vegetables , you can get maximum taste and health benefits with minimal expenses. And according to researchers from the University of Cambridge, taking into account the seasonality of products will also be a great step towards improving the planet. Let's remember the main products of autumn and try to add them to the daily diet in order to saturate the body with all the necessary trace elements, not forgetting about conscious consumption.

Root vegetables and pumpkin

Jerusalem artichoke, sweet potatoes, beets and other root vegetables have a positive effect not only on physical, but also on mental health, calming the nervous system. What is especially important in the fall , when we feel a lack of energy and are more prone to melancholy. Adding vegetables that grow underground to the diet will provide the body with useful elements that have been absorbed by root crops during the warm summer. They will add strength at the energy level.

Another less obvious benefit of root vegetables is that they help curb sweet cravings. According to a study by Shena Schwalb, a nutritionist at the Chicago Health Center, carrots, turnips and their closest relatives are significantly sweeter than other vegetables . At the same time, they do not increase the level of sugar in the blood, do not cause a feeling of heaviness in the stomach and are absorbed much better than sweets.

The highlight of the fall food program is pumpkin. This product is known not only for Halloween, but also for its beneficial properties. In one of the studies of the University of Cambridge, it was established that the presence of a large amount of beta-carotene in the composition of the vegetable helps in the fight against excess weight, and also reduces the risk of developing cancer. Pumpkin seeds are no less useful. It contains magnesium, improves the work of the cardiovascular system and even improves the quality of sleep.

• More root vegetables: daikon, celery, turnip, parsnip.

• How to eat: raw - in a salad, stewed - as a side dish, and you can make a delicious and healthy cream soup for lunch from the pumpkin.

Green vegetables

Green vegetables should make up at least 50% of your daily diet all year round. Scientists from the College of Agriculture at the University of Kentucky came to this conclusion. Cabbage, spinach, asparagus and microgreens contain folic acid, a lot of fiber and carotenoids. Deficiency of these trace elements can lead to the development of cardiovascular and oncological diseases. A green diet will be especially useful in autumn and winter. And when exposed to cold and even small frosts, leafy vegetables lose their bitterness and become sweeter.

The simplest recipe for autumn is a green salad. For example, from spinach, kale and arugula. You can add tomatoes for color and juiciness. Also, any greens will perfectly complement a morning omelet or savory pie, and cucumbers can be eaten just like that, as a snack.

• More green vegetables : broccoli, Brussels sprouts, green onions, sorrel, rhubarb.

• How to eat: in raw form - add to salad, stew - to serve as a side dish or main dish.

Beans

Chickpeas, lentils, beans and other legumes are not for nothing considered an equivalent alternative to meat. These products are a rich vegetable source of protein, contain enough fiber, vitamins and almost no fat. Legumes are useful not only for those who follow a vegetarian diet. Lovers of red meat not only can, but should replace steak with chickpea curry or canned beans from time to time. According to research by the British Nutrition Foundation, legumes help reduce the consumption of saturated fat and are more environmentally friendly than meat and fish.

If your body still requires a portion of animal protein, try an experiment. Mix minced meat for spaghetti Bolognese or meatballs in half with chickpeas - you will not have to give up meat completely, and you will get more trace elements important for the body.

• More legumes: green beans, peas, red lentils, soybeans, mung beans.

• How to consume: canned beans do not need additional processing, raw beans should be cooked according to the recipe or recommendations on the package.

Herbs and spices

The role of dried herbs and spices in the daily diet is often underestimated. After all, they not only help reveal the taste of dishes, but also have a positive effect on immunity. And in autumn and winter it is more relevant than ever. Do you want to avoid seasonal colds? Pay attention to herbal decoctions or infusions with the addition of turmeric and ginger. These products fight nausea, relieve inflammation and support the body in fighting viruses.

Cinnamon can be found in the store all year round, but it is especially popular during the season of apple pies and spicy coffee. By the way, this seasoning reduces the level of sugar, cholesterol and triglycerides in the blood. Of course, it will not change medicine for people suffering from diabetes. But it can help support the health of the cardiovascular system in general. So, the next time you're wondering whether to add cinnamon to hot drinks, yogurt or spicy dishes, remember its beneficial properties. Your body will thank you.

• More herbs: basil, rosemary, cumin, mint, lemon balm.

• How to consume: add to tea or any food raw.