Autumn is a transitional process during which our body makes the switch from the warm season (summer) to the cold one (winter). The cold winds, the longer nights and the lower temperatures (compared to those we were used to in summer) negatively affect our body, making us more susceptible to feel "under the weather": to get colds or suffer various irritations, such as allergies, asthma, skin dryness or lower energy levels.

Preparing for the cold season is important and needs to be done in steps, our diet being an essential part of the process. Over the course of time our body learned to adapt to different seasons and our digestive system and metabolism did the same. The metabolism slows down (by about 5%) in order to conserve energy and heat, so we need to be careful what we eat in order to avoid weight gain.

Similar to the colourful leaves, during autumn food greets us with the same colour palette: brown, yellow, red, pale green, purple, etc. The most nutrient rich foods, which deserve our attention this autumn, are:

1. Apples

Apples are indispensable to our health due to their rich content of fibres, vitamins, minerals and a low-calorie count. Because during autumn our immunity is lower and it’s easier to get a cold, eating apples can fortify our immune system through an anti-oxidant named quercetin.

• found in YOU+ Vitamins salad

2. Sweet potatoes

September is when sweet potatoes are at their freshest, because now it’s their harvest time. They resemble regular potatoes, but from a nutritional point of view they have less starch and more vitamin A, vitamin C and manganese.

• found in YOU+ Omega3 salad

3. Courgettes

Regardless of how you like it, either raw (sliced or cut in long and thin stripes, like spaghetti), courgettes have many properties for which they deserve to be consumed fresh during this period: they contain plenty of vitamin C, potassium, fibres and anti-oxidants. Regardless of how we eat them, it is necessary to remember one thing: most of the vitamins, minerals and other active substances (enzymes, flavonoids, etc.) are stored in the peel. 

• found in YOU+ Fibres salad

4. Dried tomatoes 

Just because the supply of fresh tomatoes, from the garden, is over, it doesn't mean that we can't still enjoy them. We can dry the remaining tomatoes and continue to benefit from their properties: vitamin C, vitamin K, niacin, thiamine, riboflavin and anti-oxidants (lutein and zeaxanthin). Let's not forget their manganese, copper, magnesium, iron and phosphorus content.

• found in YOU+ Proteins salad

5. Grapes

Grapes are recommended to be eaten daily, because they're rich in phytonutrients, such as polyphenol anti-oxidants (quercetin and resveratrol). These protect the heart and cardio-vascular system by reducing the risk of developing blood clots or the aggregation of thrombocytes. In order to fully benefit from their qualities eat them raw, freshly picked from the vines and without peeling them.

Why it is important to eat autumn fruits and vegetables? By eating seasonal foods, we can enjoy them fresh and benefit from a larger amount of vitamins and minerals compared to eating them off-season. It's worth to try!

Iulia Hădărean

Nutritionist - dietician