5 nutrition tips for fall

The fall season brings crisp air, colorful leaves, longer nights, shorter days and cooler weather. Fall comes with a lot of seasonal foods that can keep your body well and balanced. Everybody wants to do a fresh start with healthy habits in the new season. Our body undergoes some changes as the season changes. The alterations of periods of darkness and light which occur due to seasonal changes have profound effects on your circadian rhythms. According to a research, circadian rhythms impact the entire groups of genes, and these genes can cause weight gain or loss and hormonal changes. You should enjoy fall season without losing track of the right nutrition. Here are some nutrition tips you can follow during the fall season without gaining weight by maintaining healthy habits and lifestyle.

Go for seeds and whole grains: Seeds and nutritious whole grains are optimal foods for the fall season. Whole grains including faro, spelled, brown rice, barley and seeds, which are used as grains, including quinoa, millet, buckwheat, wild rice, and amaranth should be added to fall season diet. These foods contain high levels of vitamin B which reduce depression, anxiety and improve mood. These foods prevent seasonal affective disorder and support good health. Unrefined, whole refined grains maintain vitamin E that fights inflammation.

Increase the intake of carbohydrates: As the season changes, many people may suffer from a seasonal disorder that is a mild form of depression. According to a biological psychiatry study, a high-carb diet boosts mood. Consumption of carbohydrates leads to the production of insulin hormone. Insulin has the capacity to drive tryptophan into the brain where it gets converted into the serotonin which is the ‘feel good neurotransmitter’. More production of serotonin in your brain means better feeling and increased mood.

Go for fruits and root vegetables: Root vegetables are at their peak in the fall and cool season. Underground gems include parsnips, beets, turnips, sweet potatoes, carrots, ginger, onion and garlic. These vegetables deliver ample nutrients and flavor. Most root vegetables are enriched with folate which is essential for metabolism and growth of cells, and beta-carotene which helps to improve bone growth and vision. Other preferred vegetables are pumpkin, cauliflower, and kale. Pumpkin has high amounts of vitamin A, fiber and carotenoids. Seasonal fruits include apple, pear, pomegranate, etc.

Eat a lot of fiber and vitamin D rich foods: Fiber cleanses the digestive tract, prevents cancer, and maintains cholesterol levels, supports immune system and digestive health. Oats, carrots, cherries, pears and apples are a great source of fiber and support healthy levels of cholesterol. Majority of people do not get the required amount of the sunshine vitamin. Vitamin D helps you maintain optimal levels of blood in your body. Vitamin D is important for bone health, help in weight loss, encourages immune functions and helps fight certain kind of ulcers.

Eat more pungent and anti-inflammatory foods: Anti-inflammatory foods are essential during fall to fight with allergens which are more common during fall. Seasonal foods like onion and apples help to prevent the release of histamines, which are responsible for many allergies reactions. Pungent foods include white peppercorns, radish, cabbage, horseradish, ginger and chilies. These foods protect and cleanse the colon and lungs and prevent illness.