The fall is here. Just like our wardrobes, our diet must also undergo chances season wise. So, what is it that you must stock up this autumn? As the temperature starts to drop, we should aim at nourishing our body from the inside with warm foods. Creating a balance helps our hormones, strengthens our immune system, boosts our energy and makes us feel well all rounded.
Following the thumb rule, eat more regional and seasonal. Read on to find everything you need to fill your refrigerator and kitchen shelves with.
- Root Vegetables:
Sweet potatoes, when boiled, have a low Glycemic Index (GI). They are a rich source of polyphenols and are anti-inflammatory, antioxidant and anti-diabetic. Sweet potatoes are also high in vitamin A which improves vision and bone health.
Turnips, a member of the brassica family, have anti-cancer and anti-microbial properties. They are also a great antioxidant and are rich in fiber, thus promoting gut health.
Ginger, great for reducing inflammation, pain and nausea. They are high in antioxidants.
Beetroot, help blood vessels stay elastic. They are rich in anti-inflammatory nutrients and antioxidants, which also give them their deep red color.
Radish, a blood pressure regulator, have anti-cancerous and anti-fungal properties. They also have high amounts of vitamin C and fiber.
Carrot, high in beta-carotene, protects cells and tissues from free radical damage, boosts immunity, improves vision and also lowers the risk of cancer.
Cabbage, rich in fiber and has cholesterol lowering properties.
Pomegranates have high anti-inflammatory properties. They are rich in fiber, vitamins, minerals and bio-active compounds. Pomegranate juice can help fight prostate cancer in men, breast cancer in women and chronic inflammatory conditions like arthritis. It’s anti-bacterial and antiviral properties is useful against gum diseases and yeast infections.
The comfort of pumpkin pies and soups are inexplicable. The mood boosting properties of pumpkin also makes it quintessential in fall. They contain high levels of beta-carotene, a potent antioxidant that gets converted into vitamin A by the body, which aids in enhancing eye and skin health.
- Beans & Legumes:
In order to ward off infections this fall, include the versatile beans and legumes into your diet. They are rich in fiber, B vitamins, potassium, folic acid, protein, and iron. They also aid in reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
For the autumn, you can choose- chickpeas, legumes, and soybeans.
Herbs like turmeric, shilajit, brahmi, rosemary, thyme, basil, fennel, dill and cinnamon are best for autumn.
It’s best to grow herbs in your kitchen in order to derive nutrition from their freshness. Herbs help in digestion, boosting your immune system, cellular vitality, detoxification, energy and mental clarity. Include their richness in your diet each day, as herbal teas and in soups and stews to keep infections at bay.
Being low in sodium content, mushrooms makeb great nutritional food. They are a potent source of vitamin B6, zinc, thiamine, folate, riboflavin, fiber, plant based protein, amongst others.
This quintessential fall fruit can really help keep the doctor away!
Vitamin C found in apples, helps in firming and toning up the skin. They prevent free radical damage and delay the signs of ageing.
They are considered as one of the world’s healthiest foods, for they prevent urinary tract infections, cancer, boost immunity, cleanses the liver and is anti-ageing. Toss them up in your oatmeal or granola to enjoy their amazing benefits.
- Whole Grains:
From pancakes to vegetable salads, side dishes and stews, whole grains can be used in almost everything. Grains that you can choose from this fall are- amaranth, black rice, buckwheat, quinoa, millets and oats. They are rich in fiber and protein and also, are amazing as gluten free choices.
Nuts are an excellent source of micronutrients. They provide fat, fiber, and protein, while are also rich in antioxidants that play an important role in providing immunity. They lower the risk of coronary heart diseases, diabetes, strokes, obesity, and high blood pressure. You can think of including- almonds, cashews, pistachios, walnuts and pecans.