As the sun lowers and the leaves begin to fall we are reminded that autumn is a time for nurturing and ensuring the body is supported for the cold change ahead.
As the air is cool, it becomes dryer – symptoms of dry conditions present as: cough, dandruff, dry lips, itchiness and constipation. Consume foods that help to moisten and nourish:
Orange, yellow and deep-pigmented fruits and vegetables contain beta-carotene, which is great for skin! Beta-carotene is an antioxidant that protects not only against environmental damage, but fights against free radicals helping our natural defences to support our immune system. These vegetables are also rich in vitamins A and C repairing the body’s tissues and produce collagen.
The best sources of beta-carotene are:
Fruits: apricots, rockmelon, papayas, mangoes, nectarines and peaches
Yellow/orange vegetables: Carrots, sweet potatoes, pumpkins and winter squash
Green leafy vegetables: spinach, broccoli, kale and cabbage
Focus on foods that nourish and build up blood levels to help increase your natural immune defences:
Richly coloured foods are a great choice for blood building:
- Goji berries, beetroot, dried apricots, dark grapes, blackberries and raspberries are especially good.
- Slow cooked bone broth sourced from red meat bones provides the body with essential minerals to support the immune system along with aiding joint health to reduce inflammation and promote repair.
- Add some warming spices to your meals such as cinnamon, ginger, cumin, fennel and cardamon to aid digestion, or enjoy as an herbal tea.
Increase the amount of good oils you consume during autumn, which will help to protect skin and lungs: Avocadoes, raw unsalted nuts, sustainable fish, olive oil, hazelnut and walnut oil.
During autumn introduce meals that are cooked for longer at lower temperatures to maintain moisture and are easier to digest without nutrient losses.
Change is on its way! Ensure that you are working towards supporting your natural defences so that they are at their strongest in the fight against illness.
Keep warm, nourished and active!