The diet in autumn

To face the autumn with energy it is essential to pay attention to the diet. Only then can we enjoy everything it offers us.

Food is one of the main assets to consider, because only if we nourish ourselves correctly will we be able to face commitments and possible disorders derived from stress or temperature changes. Take note.

The importance of iron in the diet

Among the nutrients that cannot be lacking these days is the iron, essential to enjoy energy. But why does its lack translate into tiredness and weakness? The reason is that it is a mineral that is used constantly in our body. Every day a certain amount is lost (around 1 mg on average, higher in women of childbearing age), which must be replaced through regular nutrition but which, in many cases, is not reached.

• Basic functions: highlights their participation in the hemoglobin synthesis, a protein that helps transport oxygen to all cells in the body, and the myoglobin, protein that serves as an oxygen reservoir for muscle cells. Similarly, iron helps in different metabolic reactions, favors the prevention of infections and provides physical resistance. If the diet does not provide enough, anemia, fatigue, headache, insomnia, decreased intellectual concentration, dermatitis, or decreased resistance to infection can occur.
• Main sources: although iron is abundant in most foods, both of animal and vegetable origin, its average intake may be too low. The problem is in the absorption difficulty at the intestinal level and in that the degree of assimilation depends on the type of iron, which can be heme, or organic (meat and fish are its main sources) and non-heme, or inorganic (in legumes, vegetables, nuts and whole grains). To facilitate its absorption it is convenient to consume it along with vitamin Cas you can double or even triple it. Adding lemon or parsley to legumes, or accompanying fish or meat with peppers in a salad is a good idea. Copper also favors it (it is found in nuts, wheat germ, ...). Another recommendation would be to combine the two types of iron in the same meal (meat and legumes, for example), if we still have a lack of iron it is best so that you can prescribe a supplement if necessary.

Other basic nutrients to feel energized

In addition to iron, in cases of fatigue and apathy (and to prevent them) we must make sure that our diet provides all the necessary nutrients:

• have their main effect on the Central Nervous System. They are found in whole foods, legumes ... We can also obtain them from some supplements such as brewer's yeast, wheat germ, royal jelly ... And green leafy vegetables are a good source of folic acid (vitamin B9) which, along with iron is crucial to avoid nutrient deficiency anemia.
• chickpeas, beans, lentils ... in addition to containing vitamins, they are an excellent source of protein, essential for the proper functioning of the muscles and the body in general. It is important to combine legumes and cereals to obtain the best combination of amino acids and proteins of high nutritional value. Fish also has protein and zinc, which helps with defenses.
• lemon, orange, kiwi, raspberry ... they are very rich in vitamin C, which fights physical apathy and fatigue. It is one of the essential vitamins, and we need to ingest a minimum amount of it to maintain health. Participates in more than 300 bodily functions, among which its power stands out antioxidant, its ability to strengthen the immune system, maintain coagulation mechanisms and obtain energy at the cellular level, and its ability to promote iron absorption. It must be taken into account that this vitamin is destroyed in a few minutes, so fruit juices must be consumed in less than 30 minutes and it disappears in excessively cooked food.
• Other antioxidants: black grapes and some forest berries, such as blackberries, contain a tannin, the resveratrol, an antioxidant that in various studies has shown protective effects on the cardiovascular system, effects that are pending confirmation. Many other seasonal products have the characteristic orange color of the precursors of vitamin A (or beta-carotene), which also has an antioxidant effect, among others. Thus, corn, sweet potato, pomegranate and persimmon are foods that are interesting to consume now, since they are in season.
• Complex carbohydrates: bread, pasta, rice ... are the pillars of a balance diet and, therefore, should not be lacking in a plan of anti-fatigue nutrition, since they are in charge of supplying energy in a prolonged way. Moreover, these should constitute the basis of the energy intake, which implies prioritizing them and limiting, instead, that of simple carbohydrates, such as sugar, pastries, sweets ...

On the contrary, it is important to reduce the consumption of coffee, since although caffeine has stimulating effects, these have a limited and temporary duration, and in the long term an opposite effect can be shown, producing fatigue.

Revitalizing dietary proposals

Drink more water

The body needs to hydrate, so it is essential to drink water (about two liters a day). In addition, it helps eliminate accumulated toxins and improves kidney function. Throughout the day it is advisable to drink at least a few eight glasses of water. Infusions, broths and fruit juices also benefit us, as long as they are natural.

Yes to energy breakfast

To face the day full of energy, nothing better than having a glass of freshly squeezed orange juice, with which we will cover the daily needs of vitamin C. It is an ideal drink to be part of the fall breakfast which, in addition, should contain a portion of cereals (whole wheat toast with jam, for example) and some dairy (a glass of milk, yogurt or fresh cheese).

More fruit juices

Include fruit juices in the diet both first thing in the day and at any time, as they are a basic source of essential vitamins, enzymes and micronutrients. We can squeeze the pomegranates as if they were oranges, splitting them at their equator and pressing them with a manual juicer.

Take between 5 and 10 nuts each day

Almonds, hazelnuts, walnuts ... We can include them in breakfast, in salad or in desserts. Their proteins and essential fatty acidss are essential for a balanced diet. We can also include other types of oilseeds, including flax (rich in omega-6 fatty acids) or sesame (a seed very rich in calcium), as well as pumpkin and sunflower seeds.

Seasonal foods to include in your diet

These months the market fills up with nutritious food. Take advantage of its benefits, enjoy its flavor and don't miss the season.

• For their flavor and texture they are highly appreciated in the kitchen, but they also have proteins, vitamins and medicinal properties. They are very poor in carbohydrates (although more than vegetables), with a poor caloric content. They are rich in micronutrients such as iodine, phosphorus, copper, iron, and precursors of vitamin D and vitamin B. Chinese and Japanese mushrooms appear to have immunity-enhancing effects, an effect that has yet to be demonstrated in various clinical studies.
• they are characterized among nuts by their abundance of starch and their low fat content. Hence, they constitute a very valid source of energy. They also provide potassium, magnesium, iron and phosphorus. They are also rich in the antioxidants vitamins C and E. Roasted they are a delight for the palate.
• Pumpkin: its meat is a true nutritional treasure as it provides good amounts of beta carotene and vitamins C and E, involved in maintaining retinal function and visual acuity. Thanks to its richness in potassium, it helps control blood pressure, and is also digestive and contains few calories. It is ideal for preparing creams and cakes.
• Sweet potato: it is a food very rich in antioxidant nutrients (beta-carotene and vitamin C). In addition, it is abundant in magnesium, iron, phosphorus and calcium. Although it is a caloric food due to its sugars, it does not provide fat and is very satisfying, so it actually prevents you from eating more of other less balanced foods. In addition, it is easily digested.

• Iron (meat, fish, legumes, nuts, whole grains ...) is essential to enjoy energy.
• Vitamins of group B, vitamin C and proteins are also necessary to face the autumn with energy.
• Having a good breakfast, drinking more water and taking advantage of seasonal foods (mushrooms, squash, chestnuts ...) are good habits to face the season with spirit.

Carlota Mañez Arisó Diploma in Nutrition and Dietetics