Autumn is a good time to improve your health by eating seasonal foods rich in nutrients, in preparation for winter.
A balanced diet means eating a variety of foods that provide the body's essential nutrients. It helps support digestion, strengthen immunity and provide the energy needed to cope with changing weather and the gradual drop in temperatures.
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Fresh autumn produce provides good amounts of fibre and vitamins, along with a range of nutrients that support the body's various functions.
Medical research suggests that eating seasonal fruit and vegetables offers important nutritional value, because they contain vitamins and antioxidants that the body needs as part of a balanced diet.
The best autumn foods high in fibre and vitamins for boosting immunity
Here are the best autumn foods rich in fibre and vitamins, according to the medical website Everyday Health:
1. Pumpkin (squash)
Pumpkin contains good amounts of fibre that support digestive health. It is also high in vitamin A, in the form of beta-carotene, which is linked to eye health and immune function.
It also provides vitamin C and antioxidants, which help protect cells from damage and support the body during the autumn season.
2. Apples
Apples provide a good concentration of soluble pectin fibre, which supports gut health and may help keep cholesterol within healthy levels.
Apples also contain vitamin C and a range of plant compounds, such as quercetin, which are associated with antioxidant and anti-inflammatory properties and support immune function.
3. Sweet potatoes
Sweet potatoes are an excellent source of complex dietary fibre, which helps regulate blood sugar levels and promotes feelings of fullness.
One sweet potato provides the body's daily requirement of vitamin A, along with good amounts of vitamin B6 and potassium, which help support heart and muscle function.
4. Brussels sprouts
Brussels sprouts belong to the cruciferous vegetable family, which is rich in fibre that supports bowel movements and digestive health.
They are also a good source of vitamin K, which is essential for blood clotting and bone health, as well as vitamin C. They also contain sulforaphane, a compound linked to resistance to oxidative stress and inflammation.
5. Pears
Pears are an autumn fruit rich in fibre, especially when eaten with the skin on. They provide vitamins C and K, along with essential minerals such as copper and potassium.
The fibre in pears supports digestive health and promotes a feeling of fullness, as part of a balanced diet.
