As the crisp autumn air arrives, it's the perfect time to focus on our health and nutrition. With the season's shift, ancient wisdom encourages us to eat seasonal foods to boost our well-being.

One of the most well-known pieces of advice is the saying, "Eat fruits in autumn, eat roots in winter." But what does "autumn fruit" really mean, and how can we benefit from it?

What Does "Autumn Fruit" Really Mean?

When we talk about “autumn fruits,” we're referring to both fresh fruits and nuts that are in season. These foods are not only delicious but also help improve digestion, boost energy, and keep us healthy throughout the cooler months. Fall fruits like apples, pears, persimmons, and grapes are particularly great at helping with digestion, providing energy, and even preventing fall-related health issues like respiratory problems.

Nuts Are a Must in Fall

Fall is also the time when many nuts ripen, making them an essential part of our diet. Nuts, as plant seeds, are full of nutrients that help nourish our bodies and calm our minds. They're especially helpful for maintaining heart health, as they contain healthy fats that can help balance cholesterol levels. They also provide magnesium, which helps regulate mood and can help prevent seasonal depression. Additionally, almonds, a great source of Vitamin E, can combat skin dryness during autumn's drier air.

Autumn Fruits to Include in Your Diet

Along with nuts, fall fruits like apples, pears, persimmons, and grapes are packed with nutrients that can boost our health. These fruits are great for digestion and help us absorb more nutrients. They also have a natural ability to clear excess heat, which is important as we move from the hot summer months into the cooler fall season. Eating a variety of these fruits daily, such as 200-350 grams, can help ensure that we get the right balance of vitamins and minerals.

Fruits Rich in Beta-Carotene

For many, autumn can bring on dry skin, sore throats, and constipation. To combat these issues, focus on fruits rich in beta-carotene. Beta-carotene is a precursor to Vitamin A, which is essential for healthy skin and immune function. Fruits like oranges, tangerines, and mangoes are excellent sources of beta-carotene. These fruits also support eye health and help prevent the dry skin and lack of elasticity that often accompany the autumn weather. Just keep in mind that while eating too much beta-carotene may cause a yellowish tint to your skin, it's harmless, and the effect will fade once you reduce your intake.

High Fiber Fruits for Digestion

Autumn's dry weather can also lead to constipation, but fruits with high fiber content are perfect for supporting digestive health. Pomegranates, for example, are not only full of fiber but also contain antioxidants that support digestion. Pears are another excellent source of fiber, offering around 6 grams per medium-sized fruit. Eating the skin of the pear maximizes its fiber benefits. For those who have more sensitive stomachs, it's best to cook the pear before eating it, as this can make it easier on the digestive system.

Vitamin C Boosters

Fruits like fresh dates and kiwis are packed with Vitamin C, which supports the immune system and helps prevent fall colds. Vitamin C is also an antioxidant, fighting oxidative stress and promoting healthy skin. Including one serving of dates (around 40 grams) or two kiwis in your diet will provide you with the necessary daily intake of Vitamin C. Other fruits like grapefruit, tangerines, and papayas are also rich in this vital nutrient.

Cook Your Fruits for Better Digestion

As the temperature drops, it's easy to reach for cold, refreshing fruits, but this can sometimes lead to digestive discomfort. Cooking your fruits can help alleviate these issues and offer extra health benefits. For example, cooking apples and pears in a little water on low heat creates a soothing and warm dish that can help with digestion and provide hydration. Cooking also helps release beta-carotene from the fruit's cells, making it more accessible to the body.

Who Should Cook Their Fruits?

Those with weak stomachs or digestive issues may benefit from cooking their fruits. Heating fruits can help reduce the impact of coldness on the stomach and can also deactivate certain proteins that might irritate the digestive tract. People with a reduced appetite may find that cooked fruits have a stronger, more appealing flavor, which could stimulate their appetite. Older adults, especially those with dental issues, may find it easier to consume soft, cooked fruits.

Do Cooked Fruits Lose Nutrients?

While cooking fruits may cause a slight loss of vitamins, especially Vitamin C, the overall impact is minimal. The benefits of cooked fruits far outweigh the minor loss of nutrients, especially when it comes to improving digestion and absorption.

Eating fruits in the fall is more than just a tradition—it's a health boost! By focusing on the right fruits and nuts, we can protect our skin, digestion, and immunity during the seasonal transition. So, what are you waiting for, Lykkers? Grab some fresh fall fruits and nuts and start reaping the benefits today!

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Video: Timeless Wisdom