The colder months are truly upon us. Fall is a time to pull out the wool sweaters, cozy up with family and sip warm and delicious drinks instead of cold ones..
On the other hand, for some of us, it’s also the time of the year for runny noses, plummeting energy levels, and feelings of sadness and melancholy.
However, autumn is a season famous for its harvest times and, along with falling leaves and crisp nights, it also brings some special gifts: a wide variety of healthy vegetables and fruits.
During the seasonal transition, it’s essential to pay more attention to what you eat, and a diet rich in greens, lean dairy products, fruits, cereals, and white meat provides the necessary intake of vitamins and minerals. In order to maintain the body in maximum tone, physically and mentally, your daily routine should also include some nutritional supplements to help you fill the gap.
Let’s see what are the best vitamins to take in fall and what are the ideal foods to consume during these cold months.
Fruits & vegetables that shouldn’t be missing from your shop basket this fall
Beet. It’s a vegetable rich in trace elements (zinc, fluorine, selenium, manganese) and potassium, magnesium, iron, fiber, and folic acid. The phytonutrients in the composition of beets are fixed on the dietary cholesterol in the digestive tract, and its absorption decreases, implicitly leading to a reduction in the risk of cardiovascular diseases. Even if it has a carbohydrate content, the caloric intake of beets is medium and can be a food indicated for restoring energy capital after intense physical effort.
Cabbage. This powerful natural antioxidant protects you from colds and other respiratory infections. It’s rich in vitamins, minerals, and phytonutrients that fully contribute to maintaining good health during the cold season and regulating body weight, being very low in calories.
Sweet potatoes. This autumn vegetable is a real delicacy full of nutrients. A serving of sweet potatoes contains four times the required daily dose of vitamin A and is full of fiber and potassium. Although they have more sugars than regular potatoes, sweet ones contain healthy carbohydrates and fewer calories, which can regulate blood sugar.
Pumpkin. It’s a symbol of Halloween and a rich source of beta-carotene, iron, zinc, potassium, and fiber with antioxidant and blood-pressure-lowering effects. Baked can be used as a dessert because it satisfies the need for sweetness. Pumpkin improves mood due to the content of B vitamins, potassium, and carbohydrates with slow absorption.
Black elderberries. They contain flavonoids (anthocyanins or anthocyanins), which are powerful, natural antioxidants. Antioxidants help prevent potential cellular damage caused by free radicals and have a remarkable ability to stimulate the immune system. Black elderberries are also packed with vitamins A, B, C, dietary fiber, calcium, magnesium, zinc, potassium, and phosphorus.
Appels. Also known as the “fruits of health”, apples have few calories and are rich in soluble fiber, potassium, and antioxidant flavonoids. The carbohydrate fraction of sorbitol and potassium give them diuretic properties, while the pectin and cellulose in the peel gently regulate intestinal transit.
Grapes. Grapes are a natural source of potassium, calcium, magnesium, bioflavonoids, and antioxidants with a beneficial effect on the functioning of the nervous, immune, circulatory, digestive and urinary systems. Since ancient times, they have been used for their regenerating and detoxifying properties, the rich content of mineral salts and phytonutrients helping to reduce the risk of cancer, cardiovascular disease, and urinary and inflammatory diseases.
Pears. Sweet and juicy pears are among the tastiest autumn fruits. They are rich in vitamins and antioxidants, strengthening the immune system and relieving fever and sore throats specific to seasonal colds. It’s preferable to eat peeled pears, as it contains four times more phytonutrients than the pulp, which contributes to the proper functioning of the heart and nervous system.
Turkey. It’s a symbol of Thanksgiving, and it’s no coincidence that its consumption should be encouraged during the fall season. Turkey meat has the lowest fat, and calorie content of all types of meat and abounds in B vitamins, minerals (zinc, iron, copper, selenium), and tryptophan, an essential amino acid responsible for well-being. Turkey meat stimulates energy metabolism, helps maintain healthy skin and the proper functioning of the nervous system, prevents anemia, fights depression and insomnia, and regulates appetite.
5 supplements everyone should take
A combination of a healthy diet and an adequate intake of natural supplements may be beneficial for your well-being, keeping you happy and hearty during the cold and flu season.
They’re vegan, allergen-free, and contain no added sugars. More importantly, they can maintain overall health. Let’s see how these vitamins and minerals can give a helping hand in supporting your body this autumn.
Benefits of vitamin supplements
Vitamin C - helps maintain the health of cells, skin and can even help lower blood pressure. But one of the main reasons people choose to consume vitamin C is to make sure that their immunity works properly. Studies have shown that taking ascorbic acid may shorten wound healing time, help the body’s natural defenses fight inflammation, and enhance the immune system. Vitamin C also stimulates the production of white blood cells, known as lymphocytes, which help protect the body against infections.
Elderberry Syrup – as I have already mentioned above, black elderberries are highly nutritious. These tiny berries may help address cold and flu symptomssymptom and support heart health. Elderberry Syrup tastes good and can be taken easily.
B complex - together, B vitamins (B3, B6, B7, B9, and B12) help fight the symptoms and causes of stress, depression, and cardiovascular disease. Being soluble, B-complex vitamins cannot be stored in the body. That’s why you need a daily intake. They support the proper function of metabolism, maintain skin and muscle tone, improve the immune and nervous system and promote cell growth and division of red blood cells that prevent anemia.
Vitamin D3 - this nutrient plays a significant role in health, especially in the cold season, when sun exposure is limited. According to some studies, Vitamin D 3 helps prevent and treat respiratory infections, but also has many other benefits:
improves cognitive function
is effective in preventing autoimmune diseases
fortifies the respiratory tract and lungs
Photo with Vitamin D3+K2
Ionic Zinc – considered an indispensable mineral to the body, Zinc has many benefits for good health, its deficiency causing weakened immunity. Specialists suggest that Zinc is required for proper smell and taste, may reduce inflammation and dry cough, and plays a key role in maintaining vision. Other studies have found that if zinc is taken within 24 hours after cold symptoms start, the supplement can help shorten the length of colds.
With fewer hours of sun and light and more chilliness days, autumn has its magic. The sound of crisp leaves rolling against the pavement, the taste of hot apple cider, and the enticing flavor of pumpkin spice latte make this season of the year a charming one.
With this list of vitamins to take in fall you’ll always be ready to feel stronger and stay active. Now, get dressed, go outside and enjoy the most beautiful, stunning scenes.