The Autumn Diet

The autumn diet should provide the “healthy calories” and be tasty. The dishes should in fact contain products rich in vitamins A, B, C, D and E, as well as mineral salts such as zinc, copper, selenium, iron and natural probiotics that strengthen the immune system and keep the body in good condition.

When the temperature drops outside, our body demands more calories to warm up and more nutrients to effectively defend itself against infections. So the autumn diet must abound with “warming” and nutritious meals that are tasty and appetizing at the same time. Soups, broths and broths are a perfect way to warm up from the inside and seasonal vegetables are the best ingredients to prepare them. Choose pumpkin, broccoli, beetroot, cauliflower, radicchio, artichokes, leeks, courgettes, chicory, cabbage to prepare tasty and healthy dishes. An excellent addition are beans, lentils and mushrooms but also seeds, such as cannabis, rich in proteins. The ideal choice for autumn are pumpkin soup with ginger, carrot or pepper cream or champignon mushrooms, onion soup, chickpea cream etc. You can prepare them for a correct heating action by adding spices such as: ginger, curry, turmeric, cardamom, cinnamon, nutmeg, cloves, garlic (excellent antiviral and antibacterial) and honey.

In autumn, you should forget the cold breakfasts such as yoghurt with fruit. Try eating the famous porridge with fresh seasonal fruit (apples, persimmons, pomegranates, pears, kiwis, mandarins), or with the dried fruit and spices I wrote about earlier. If you want the simpler and faster things to prepare, choose hot toast with hummus, guacamole or persimmon jam with spices. If you don’t like these flavors, eat it with mozzarella and cherry tomatoes, egg, or try plant milk with homemade granola. People who like to change or who like to experiment can make hot millet or quinoa with apples or pears, raisins, nuts, cannabis seeds, almonds and spices. Millet is a gluten-free cereal that contains vitamins B, E and minerals. It has a slightly sweet taste and soothes the hunger for sweets.

Autumn meals should provide the nutrients that help keep our immune systems fit. 80% of our immunity is found in the intestine. When there is no sun, you must remember the importance of vitamin D, which plays a huge role in maintaining the efficiency of the immune system. It contains fatty sea fish and eggs.

The other very important vitamin is vitamin C. It is needed by our body to produce glutathione, the most powerful antioxidant in our body. Therefore, introduce citrus fruits, spinach, sauerkraut, peppers, broccoli, Brussels sprouts, tomatoes, papaya and mango into your daily diet.

Vitamin A also stimulates immunity and you can find it in: carrots, pumpkins, sweet potatoes, spinach, broccoli.

Hence, the B vitamins increase the body’s resistance to infections and improve mood. They have a positive effect on the nervous system. You can find them in legumes, nuts, cannabis seeds, whole grain products, milk and dairy products, fish.

We must also always remember the importance of mineral salts for our immune strength: zinc, selenium, iron. You can find them in different seeds, nuts, meat and sprouts. The latter are rich in vitamins and have an excellent nutritional content. They are known for strengthening the body, easy to grow at home and very tasty.


In autumn and winter we must remember about the drinks. During this time we are not very thirsty and sometimes we forget to drink enough. Try adding pieces of ginger, lemon, a little honey and chia seeds to the mineral water. Drink tea with lemon juice, orange juice, ginger. Hot drink ideas are here. It is perfectly fine to drink a glass of warm water with lemon and honey every morning. It is an old method to improve immunity, it has a strongly bacteriostatic function and purifies the liver. Also drink seasonal fruit and vegetable extracts with spices. Eat apples, pears, pomegranates, citrus fruits – they taste the best during this time!

Including fruit and vegetables in the menu helps strengthen immunity in the autumn season, but avoiding products that weaken it also has advantages. Exclude alcohol, sugars, highly processed foods and those containing preservatives and flavor enhancers from the menu.

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