Perfect for replenishing your energy and warding off nasty seasonal viruses.
The return of fall is an opportunity to rediscover the flavors of delicious foods, known to be good for your health. Here is the list of essentials to stock up on vitamins, fiber… and put all the chances on your side to avoid seasonal viruses.
Fall fruits should be on the menu. Chestnuts, for example, provide you with iron, calcium and potassium. You can cook them in boiling water for 25 minutes once peeled (45 minutes otherwise) or in the oven, if you prefer them grilled (30 minutes at 180°C). However, be careful not to overdo it because they are rich in sugars. Known as “grandma’s fruit”, quince is also a bit of a Proust madeleine in itself… A very sweet, slightly tangy fruit, perfect for autumn compotes! On the health side, quince is rich in pectins, vitamin C, and once again in potassium.
Autumn is a good time to stock up on vitamin C. Drinking orange juice bought from the supermarket in the morning is good. Squeezing your oranges yourself (using a juice extractor to preserve the nutrients) is even better. For the taste obviously, it is without comparison. And this also ensures you a supply of vitamin C, ideal for protecting you from viruses and other bacteria, but also of anti-oxidants, beneficial for your health. All without added sugar. If you prefer to eat an orange “crunchy”, know that once cut or squeezed, citrus fruits must be consumed quickly.
As for vegetables, focus on leek, a very low-calorie food that is particularly popular, as long as you don’t drown it in vinaigrette. According to several studies, regular consumption of leeks protects against stomach and intestinal cancers. Namely, the leek has two parts: the white part and the green part, which we tend to cut. This is a mistake! The green part contains a significant amount of fiber but also vitamins. You must therefore also eat it to benefit from the properties of leek. More filling, parsnips are a root vegetable rich in fiber and potassium, thus contributing to good cardiovascular health. Thanks to its softer consistency, it easily replaces potatoes in purees, soups and gratins. Pumpkins are particularly rich in antioxidants since they contain beta-carotene, which helps reduce the risk of cancer, among other things. Pumpkins even help prevent certain eye pathologies: cataracts and age-related macular degeneration (AMD). Finally, pumpkin is low in calories and rich in fiber. Everything in the pumpkin can be eaten, no need to bother peeling it! Heat it and blend it into a delicious velouté.
No offense to those who fear digesting it poorly, garlic is an autumn superfood, whose medicinal properties have been known and recognized for ages. Numerous studies have demonstrated that its consumption has a protective effect against digestive cancers and cardiovascular diseases. In addition, garlic has antimicrobial action. Cut it into thin strips and add it to your salads or sauces. And for good reason: the properties of raw garlic are said to be superior to those of cooked garlic.
Finally, autumn is also mushroom season. Very low in calories (as long as you don’t add too much cream!), they are rich in vitamin B, vitamin D and minerals. They are also beneficial for gut health. Raw or cooked, they are in all cases very nutritious. To avoid: canned mushrooms, often too salty. Be careful when picking, ask your pharmacist for advice before consuming them to ensure that they are edible.