5 Autumn foods and their nutrients

Today we have a great variety of fruits and vegetables throughout the year due to imports and greenhouses. However, it is interesting to know the seasonality of the garden products because that is when we will have them in their optimal conditions, flavor, aroma, texture ... and also price. Let's get to know the best of autumn

OLIVE OIL AND VITAMIN E

Despite having this product available throughout the year, the olive harvest generally begins at the end of October. From the collection of the olives, the production of the so-called "liquid gold" begins. It is an excellent food that helps us to cook, dress and preserve a multitude of dishes and foods. Posts to choose the extra virgin oil is the best exponent and in November we can taste the new oil, a treasure for health and the palate. We can highlight in it its content in, a vitamin with known effect antioxidant. It also contains carotenoids and provides us above all monounsaturated fatty acids interesting at a cardiovascular level.

Blue fish and Omega 3

Autumn is the time for blue fish such as mackerel, pageles and sea bass, specimens that can be fished at this time and that are very interesting. In addition, these smaller species contain less toxic than larger blue fish such as swordfish or large tuna. Besides being tasty and nutritious, they are rich in polyunsaturated fatty acids and specifically they contain the well-known omega 3. We can attribute properties to these fatty acids anti-inflammatory and benefits at the cardiovascular and liver level.

Pomegranates and tannins

The pomegranate is a peculiar autumn fruit that is as attractive and colorful as it is interesting. Its caloric content is similar to that of a Golden apple (100 g of pomegranate provide around 60 Kcal, contain about 80 g of water, about 14 g of carbohydrates and 3-4 g of fiber). It contains hardly any fat or protein. As to micronutrients, We can highlight potassium, phosphorus, carotenoids, folic acid and vitamin C. But if something we must highlight of the are the tannins, compounds that have different properties among which we can highlight that they are astringent and anti-inflammatory. This is very positive at the level of the intestinal mucosa since they will be useful in digestive recovery processes.

Sweet potato and carotenoids

With the arrival of the cold, some foods arrive, among which we can highlight the sweet potato, a very seasonal product that is worth taking advantage of now. Its season is from September to December, its texture and sweet taste make it suitable for both savory main dishes and desserts. It is a food very nutritious, which provides us with about 100 Kcal per 100 g, most of it from carbohydrates. Highlights vitamin A and its precursors such as carotenoids. This vitamin plays an important role in the immunity of the mucous membranes, therefore a good supply is essential at any time and especially before the arrival of the cold.

Chanterelles and fiber

When we talk about autumn dishes, it is mandatory to talk about mushrooms, specifically the chanterelles or robellones (Lactarius deliciosus) are a highly appreciated variety on a culinary level. Although the first specimens may appear at the end of summer, their peak is in autumn and, depending on the region and the weather of the year, their collection can be extended until December. The chanterelles are food very low calorie since they provide about 14 Kcal per 100 g, just 2 g of protein and lower amounts of fat and carbohydrates. 90% of its composition is water. Of course, they are rich in micronutrients, they contain vitamin C, A, niacin, folic acid, potassium, magnesium, phosphorus ... but if something we must highlight is its great fiber content. A small garnish of chanterelles easily exceeds 7 grams of fiber, so they are foods that generate satiety in exchange for very few calories, in addition to the benefits of fiber at the digestive tract level.

The nutritionist team will help you to have a diet suitable for your health, including a complete Preventive Medicine Program (Consultation, examination and all the necessary tests to be able to give you the best recommendations to take care of yourself.

• At every moment of the year we must choose seasonal foods since we will find them at their best and at a good price.
• Some products that we consume all year round, such as olive oil and oily fish, have their best time in autumn.
• Foods such as pomegranate, sweet potato and chanterelles are typical of these times and are very seasonal. We must take advantage of them when they are available in the market.

Diploma in Human Nutrition and Dietetics