TL;DR:
- Autumn diet should include warming, nutritious meals to boost immunity and maintain health.
- Key vitamins:
- Vitamin D (found in oily fish, dairy, eggs) supports immune system function.
- Vitamin C (found in sauerkraut, broccoli, tomatoes, peppers) boosts immunity.
- Minerals like zinc, selenium, and iron are also essential.
- Eat 4-5 warm, structured meals daily (e.g., warm breakfasts like scrambled eggs, soups with grains/spices).
- Millet groats with stewed fruits and almonds curb sweet cravings.
- Soups made with root vegetables (leek, onion, beet), legumes, and warming spices are ideal.
- Avoid cooling foods like citrus fruits, yogurt, and processed dairy, which can weaken immunity in colder weather.
The Autumn season is associated with the introduction of a change of decoration on the plate. This is a very good time to incorporate colorful, warm soups and cooked, seasonal vegetables into your menu. In autumn, when the temperature outside drops along with the body's immunity, it is advisable to eat foods rich in nutritional value that will help warm up the body and provide it with vitamins. The Autumn Diet should therefore be rich in warming and nutritious meals. The autumn menu should warm up while not causing fat accumulation. This is a healthy diet that should be followed during the autumn months to ensure health and a slim figure.
Diet for autumn as an immunity booster
Foods consumed in autumn should provide the body with essential ingredients that keep the immune system in full working order. Up to 80% of the cells in the body are responsible for the body's so-called immune response, and this is where the right vitamins and minerals should be supplied. The Diet for Autumn should therefore have products that largely contain vitamin D. It has a major impact on keeping the immune system in good condition. Its deficiency causes cells that destroy and remove bacteria and viruses to work less well. Vitamin D is found in oily sea fish – herring, mackerel, salmon, tuna, as well as in dairy products – yellow cheese and eggs. Another equally important vitamin is vitamin C, which is found in sauerkraut, broccoli, tomatoes and peppers, among others. Also remember to supplement minerals such as zinc, selenium and iron.
Diet basics for autumn
In autumn, you should eat 4 – 5 meals a day, which will ensure that your body does not have digestive problems, as it receives adequate doses of energy and vitamins at regular intervals, informs our clinical nutritionist Katarzyna Kalaska, MA. The basic element of the autumn menu should be warming breakfasts, which give energy for the whole day. So in autumn, it is worth eating warm breakfasts, such as scrambled eggs or warm soups. Soups made of oatmeal or cereal mixes with dried fruits and warming spices (ginger, cinnamon, cloves, chilies) are for those who like to experiment with taste. However, if, despite the change to an autumn diet, there is an urge to eat sweets, you can prepare a serving of warm millet groats with stewed apples, raisins and a bit of almonds. Berry groats contain valuable B vitamins and E vitamins and minerals, they are also alkaline-forming and gluten-free. It has a slightly sweet taste and alleviates hunger for sweets. Grain products (groats, rice) provide the body with essential vitamins and minerals, as well as dietary fiber responsible for the proper functioning of the digestive system.
Warming meals
Spicy, spicy and velvety soups are the best way to warm up the body from the inside. Such a structured diet prevents hunger pangs for sweets, both those resulting from the drop in temperature and those expressing a longing for the sun. Vegetable soups and broths provide the necessary energy and warmth that stays for longer. In the autumn diet, it is worth preparing soups of root vegetables, such as leek, onion, beet or their mixtures in vegetable soup. Beans and lentils are also very good additions to soups, and will work well as thickeners. According to the theory of the five transformations – long-cooked foods have increased energy power.
Prohibited products
In autumn, it is advisable to use primarily seasonal products, so give up, among other things, citrus fruits. Mandarins or grapefruit are a valuable source of vitamin C, but they also have cooling properties – for this reason, you should reach for them in the summer season. Cooling products also include, among others, yogurts and processed dairy products, which have a cooling and moisturizing effect, also contributing to the risk of infection.
Conclusion
An autumn diet is all about warming, nutritious meals that boost your immunity. Focus on seasonal foods like root vegetables, grains, and hearty soups to fuel your body. Avoid cooling options like citrus fruits and processed dairy, which don't suit the season. By eating smart and sticking to these tips, you'll stay healthy, warm, and energized as the temperatures drop. Embrace the changes in your menu to match the season and enjoy vibrant, flavorful meals that truly support your well-being. Keep it simple, warming, and balanced—your body will thank you!
