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Seven healthy foods you should eat this fall


We are already in autumn, the season of melancholy, reddish colors, chestnuts and mushrooms and the return of the rains. Do you know what foods are best for you during this period of the year? We give you some ideas.

At each time of the year there are various seasonal products and typical foods whose consumption is recommended by experts. To avoid the autumn asthenia caused by the decrease of hours of light and sun, and to stay healthy and full of energy, we recommend you to eat some outstanding foods and super foods. Many of them stand out for their ideal caloric and energy contribution to cope with this season.

It should be noted that autumn is the best time of the year to consume, buy and enjoy numerous types of vegetables such as eggplants, chard, pumpkins, cabbage, peppers or carrots, as well as mushrooms and mushrooms and fruits such as chestnuts, figs, pomegranates, apples, pears or grapes. Without further delay, take note of the essential foods for the coming months. Also check best dietitian in delhi

7 essential foods that should not be missing in your autumn diet

  • Mushrooms and mushrooms: Without a doubt, the star food of the season. They stand out for their low caloric intake and their high content of proteins, vitamins and minerals. This group of foods are ideal for increasing your defenses and protecting your immune system.
  • Lentils and chickpeas: With the arrival of autumn, the spoon plates return. Lentils stand out for their high protein value, their calcium intake and their low fat percentage, while chickpeas will give you a good dose of carbohydrates and fiber. Legumes stand out for their folic acid content and the entire vitamin B complex, together with potassium, magnesium, calcium, sodium, iron and zinc.
  • Pumpkin: Undoubtedly, one of the products par excellence of the season that stands out for its soft flavor and fine texture that can make it the protagonist of soups, creams, purees and accompaniment. As for its contribution, its content in Omega 3 fatty acids and its richness in vitamin A stand out. In addition, it is well preserved for months. It is ideal that you complete your consumption with other vegetables such as eggplant, broccoli, zucchini, artichoke or spinach.
  • Sardine: Both sardines and mackerel are blue fish that are very consumed in autumn and that stand out for being rich in Omega 3 fats and being free from the danger of being contaminated by mercury and dioxins. It increases the good cholesterol, controls the bad cholesterol and protects the arteries and the cardiovascular system. According to the American Heart Association (AHA) it is advisable to eat it twice a week.
  • Grapes: One of the most recommended fruits of autumn and with multiple benefits for your body. Their presence of antioxidants and phenolic compounds make them a great food for cancer prevention. Grapes also prevent cardiovascular diseases, prevent constipation, improve digestion and prevent infections. They are highly recommended in the first period of pregnancy because of their richness in folic acid. Do not forget to also consume berries, blackberries, blueberries, pears and apples.
  • Eggs: We recommend its consumption for its contribution of amino acids and its 14% protein content. Fats are concentrated in the yolk, characterized by a small amount of cholesterol and its large amount of vitamins. The white will give you sodium, iron, sulfur, phosphorus and potassium.
  • Nuts: Chestnuts are the quintessential dried fruit of autumn, consumed in various forms such as roasted, cooked, pilongas or candied. Together with them, nuts or almonds will provide you with vitamins and minerals that your body demands. They have a high caloric intake and contain heart-healthy fats.