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Nutrition and fall foods

Autumn is a season that calls for comfort and encourages us to reach towards our inner energy. Any change of season should always be accompanied by changes in our plates. Nature is wise and we should listen to what it has to offer at each time of the year.

Food, sleep and immunity are the three pillars to face the fall in all lightness. Let's see how to adapt our plates this season to overcome certain nutritional deficits and naturally strengthen our immunity.

Vitamin D

The "sun" or "immunity" vitamin, is often the most common deficiency in autumn and winter. It plays a key role in immunity since it activates the white blood cells needed to make antibodies and fight against harmful microbes present in the body. Getting your daily vitamin D needs can be hard after the summer, and that's why a lot of doctors recommend supplementing during these cold and darker months.

You can also find vitamin D in mushrooms (Paris, porcini mushrooms, morels, etc.), which are mainly harvested in autumn.

Vitamin C

A vitamin with powerful antioxidant effects that activates the body's immune response. Unfortunately, this vitamin is easily eliminated on a daily basis via the urine. A daily intake is fundamental in order to cover the needs and support our immune system.

It is present in all fruits and vegetables, especially in raw ones because vitamin C is very sensitive to heat and light.

Fill up on vitamin C with citrus fruits, kiwi, red fruits (buckthorn, adonis, blackcurrant…), quince, grapes, peppers, broccoli and parsley.


Zinc is an essential trace element for the maintenance of immune function. It must be brought daily to the body because the body does not know how to store it. It is a powerful antioxidant that intervenes against aging and age-related diseases, and improves the function of the intestinal barrier, a key to strengthening immunity.

Zinc is present in wheat germ, yeast, cocoa, wheat bran, cashew nuts, lentils, pumpkin seeds, and pine nuts.

Pre- and probiotics

Preserving the integrity of the intestinal microbiota is essential to maintain good defenses, since a large number of our immune cells are located in the intestine. The pre- and probiotics found in certain foods can greatly contribute to this.

Prebiotics can be considered “treats” for our gut bacteria, promoting the growth of the good bacteria. Prebiotics are essentially provided by the fibers in plants. Our body cannot digest them but the bacteria in