Autumn diet tips: Boost immunity, heart health, overall well-being with these 10 foods

An appropriate diet during the autumn season is essential for prepping the body for colder months and enhancing immune system function. (Image: Canva)

A right diet during the autumn season is crucial for preparing the body for colder months and strengthening the immune system. As the weather shifts, the body’s nutritional needs change, requiring more warming and nutrient-dense foods to support overall health. Eating seasonal produce ensures optimal nutrition and better digestion while also aligning with nature's rhythm, helping the body adapt smoothly to the environmental and climatic changes of the season. Here are 10 foods to add to your diet during the autumn season, offering seasonal nutrients that boost immunity, heart health, and overall well-being, as suggested by Neelam Rao, dietician and founder of Healthyfit.

Pumpkins

• Why it works: Pumpkins are rich in beta-carotene, an antioxidant that boosts immunity and supports eye health. They’re also a great source of fibre, which aids digestion.
• How to consume: Roast, blend into soups or use in pies.

• Why it works: Apples are packed with fibre and antioxidants like quercetin, which supports heart health and reduces inflammation. Their soluble fibre helps lower cholesterol.
• How to consume: Eat raw, make applesauce, or add to salads and desserts.

• Why it works: Rich in vitamin A, potassium, and fibre, sweet potatoes help regulate blood pressure and improve digestion. They’re perfect for warming dishes.
• How to consume: roast, mash, or incorporate into stews and casseroles.

• Why it works: Brussels sprouts are full of fibre, vitamin C, and antioxidants, promoting heart health and boosting the immune system during colder months.
• How to consume: Roast with olive oil or sauté as a side dish.

• Why it works: Pears are an excellent source of fibre and vitamin C, supporting digestion and immune function. They also provide natural sweetness without added sugars.
• How to consume: Eat fresh, add to salads, or bake with cinnamon for dessert.

Butternut squash

• Why it works: Butternut squash is high in beta-carotene and vitamin C, which help boost immunity and protect skin health. Its creamy texture is ideal for comforting autumn recipes.
• How to consume: Roast, blend into soups or bake as a side dish.

• Why it works: These berries are rich in antioxidants and vitamin C, helping prevent urinary tract infections and supporting overall immune health.
• How to consume: Add fresh or dried cranberries to salads, oatmeal, or baked goods.

• Why it works: Pomegranates are loaded with antioxidants and anti-inflammatory compounds that benefit heart health and reduce the risk of chronic diseases.
• How to consume: Eat the seeds raw, juice them, or sprinkle them over salads and yoghurt.

• Why it works: Walnuts are high in omega-3 fatty acids, which reduce inflammation and support brain and heart health during the colder months.
• How to consume: Snack on raw walnuts, add to baked goods, or toss into salads.

• Why it works: Cinnamon is a warming spice with powerful antioxidant properties that help regulate blood sugar levels and support metabolic health.
• How to consume: Sprinkle on oatmeal, add to tea, or use in baking and savoury dishes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnoses.