Autumn Foods and Nutrition: What to Eat This Season

Autumn is a season that calls for comfort. As the days get shorter, it's the perfect time to fill our plates with autumn foods: every change of season is a good reason for changes on our plates. Nature is wise, and each time of year brings its own fruits and vegetables.

Food, sleep and rest are three pillars for getting through autumn with a light step. Let's see how to adapt our plates this season with seasonal foods that are natural sources of key vitamins and minerals.

Vitamin D

Often called the "sunshine vitamin", vitamin D is one of the nutrients people most often lack in autumn and winter, when the days are shorter. Vitamin D contributes to the normal function of the immune system. Getting enough from sunlight alone is harder after the summer, so it's worth asking your doctor whether a supplement makes sense for you during the colder, darker months.

Some vitamin D can also be found in mushrooms (button mushrooms, porcini, morels and more), which are mainly harvested in autumn.

Vitamin C

Vitamin C has antioxidant properties and contributes to the normal function of the immune system. The body doesn't store it and eliminates any excess every day, so a regular intake through food matters.

It is found in many fruits and vegetables, especially raw ones, because vitamin C is sensitive to heat and light.

Fill up on vitamin C with citrus fruits, kiwi, berries (sea buckthorn, rosehip, blackcurrant), quince, grapes, peppers, broccoli and parsley.

Zinc

Zinc is an essential trace element that contributes to the normal function of the immune system and to the protection of cells from oxidative stress. The body can't store it, so it needs a regular supply from food.

Plant sources of zinc include wheat germ, nutritional yeast, cocoa, wheat bran, cashew nuts, lentils, pumpkin seeds and pine nuts.

Prebiotics and fermented foods

A large share of our immune cells is located in the gut, and scientists are increasingly interested in the gut microbiota, the community of microbes living in our intestine. Two families of foods often come up: fibre-rich foods (prebiotics) and fermented foods that contain live cultures. Research is ongoing, but both are part of many traditional diets.

Prebiotics can be thought of as "treats" for our gut bacteria. They are mainly provided by the fibre in plants: our body can't digest it, but the bacteria in our gut can, and they love it!

Prebiotic fibres are found in plant foods: fruit, vegetables, whole grains, legumes and tempeh. Some of the richest sources are artichokes, leeks, garlic, onions, endives, asparagus, Jerusalem artichokes, chicory, cabbage, wheat and bananas.

Live cultures are the living microorganisms found in some fermented foods. How they interact with our own gut microbiota is an active field of research.

Fermented foods that can contain live cultures when they are not pasteurised include sauerkraut, kimchi, plant-based kefir and yoghurt, kombucha, tibicos and miso.

Seasonal autumn foods to enjoy

Autumn is full of warm-coloured fruits and vegetables (orange, red, brown), naturally rich in fibre, vitamins and minerals, and perfect for comforting seasonal meals.

Let's take a closer look at these autumn foods:

• Chestnuts are a source of minerals (such as copper and manganese), B vitamins and fibre. Steam them, purée them or roast them in the oven.

• Root vegetables such as carrots, salsify, parsnips, turnips and radishes, along with squash, are filling, rich in fibre and minerals, and perfect for soups and roasts.

• Endive is an excellent source of inulin, a soluble fibre that acts as a prebiotic.

• Mushrooms are one of the few non-animal foods that naturally contain vitamin D. They also provide vitamins B2, B3 and B5, selenium and copper.

• Grapes are packed with polyphenols, plant compounds with antioxidant properties.

• Plums are a good source of fibre and potassium. If you love them, try our seasonal plum tibicos.

• Pumpkin is very rich in beta-carotene, which the body converts into vitamin A, and is a good source of fibre.

• Broccoli contains calcium and is very rich in vitamin C!

• Lentils are high in fibre, iron and plant protein, and are an excellent source of complex carbohydrates. Try them as lentil tempeh.

• Walnuts are rich in omega-3 fatty acids (ALA) and make a delicious addition to autumn salads, porridge and baking.

Go wild and enjoy everything autumn has to offer!

Article written by certified nutritionist Aurelia Corbaz