That's why nutritionists and doctors agree: the best defense against illnesses is food rich in vitamins, and if necessary, also dietary supplements. The key question is – when to start and how to know if food really covers all our needs?
Why is autumn diet special?
Every season brings its own gifts. In summer, we have an abundance of fresh fruits and vegetables, full of vitamins C, A, and various minerals. When autumn comes, the baskets fill up with pumpkins, carrots, apples, pears, cabbage, and turnips. These are nutrient-rich foods naturally prepared to strengthen the body for the cold months.
Nutritionists warn that a dietary change is not a matter of choice but a necessity. The body must adapt to the new environment, more moisture, less sunlight, and more stress. If we don't do this, fatigue, colds, and even more serious illnesses can appear sooner.
What do the studies say?
According to the World Health Organization data from 2023, approximately 80% of the global population does not reach the recommended daily intake of fruits and vegetables. This means that at the beginning of autumn, most people enter with a weakened immune system.
A study published in 2021 in the Nutrients journal showed that people who mainly ate local seasonal foods in autumn (such as apples, cabbage, and pumpkins) had 25% fewer respiratory infections than those who consumed industrially processed foods.
This confirms the old folk wisdom: eat what grows in your land and at the right time, and your body will be stronger.
Why fruits and vegetables alone are not enough?
Although seasonal foods are the basis, they often are not sufficient. One of the main reasons is stress. Autumn brings more work, children back to school, and adults a faster pace at work. Stress is known to deplete the body. A study from the USA in 2020 showed that chronic stress reduces the body's vitamin C stores by almost 40% in just two weeks.
Additionally, with less sunlight in autumn, the body cannot produce enough vitamin D. Vitamin D deficiency is one of the biggest problems in Europe – according to the European Commission, 60% of people lack vitamin D in winter months.
Therefore, it often happens that food alone is not enough, and we need supplements – not as a replacement, but as a support.
Which nutrients are crucial in autumn?
Although vitamin C is often mentioned, in autumn, we need several other nutrients that are equally important.
- Zinc – a mineral essential for the immune system. It can be found in meat broths, especially chicken and beef. When we cook bone broth, zinc, collagen, and calcium transfer to the water – a beneficial combination for the body. That's why our grandmothers always cooked soups when someone in the house was sick.
- B vitamins – help with nerve function, reduce stress, and provide energy. They can be found in whole grains, legumes, and meat.
- Vitamin D – in autumn and winter, it's almost impossible to get enough without supplements. Although some can be found in fish and eggs, the quantities are insufficient. Research from Slovenia (NIJZ, 2024) has shown that as much as 70% of people have insufficient levels of vitamin D in winter.
- Vitamin C – the most famous assistant for colds, found in sauerkraut, bell peppers, and apples.
Are dietary supplements really necessary?
Nutritionists say that supplements are not a miraculous solution, but they can be very beneficial. It is important to understand that a dietary supplement cannot fix a poor diet. If you eat fast food and candies every day, a vitamin C tablet will not help.
However, when eating a diverse diet, supplements help fill in the gaps. They are particularly useful for children, the elderly, and people under stress.
A study published in 2022 in the Journal of Clinical Medicine showed that people who took a combination of vitamins D, C, and zinc in autumn had 40% fewer colds than the control group. This means that supplements can significantly reduce illness.
Folk remedies that still work
In addition to scientific evidence, we must not forget about traditional practices passed down from generation to generation.
- Chicken soup – not just comforting when we're sick but actually strengthens the body. The zinc, collagen, and vitamins from bone broth act as a natural shield for the immune system.
- Sauerkraut – our ancestors consumed it in winter as a primary source of vitamin C. Today, we know that one hundred grams of sauerkraut contains approximately 20 mg of vitamin C, which is one-third of an adult's daily requirement.
- Honey and propolis – used for colds. Honey contains natural enzymes, and propolis has antibacterial properties.
How to start the autumn dietary change?
The biggest mistake is waiting until we get sick. We must start introducing changes now, transitioning from summer to autumn. This way, the body will be prepared when the first viruses arrive.
Some simple rules are:
- Eat local seasonal foods (pumpkins, apples, cabbage).
- Include meat and bone broths in your diet every week ... Or at least fish ...
- Add legumes and whole grains.
- If you don't get enough sunlight – consider taking vitamin D supplements.
- Reduce sweets and refined carbohydrates as they deplete vitamins from the body.
Autumn is an opportunity, not a threat
Although autumn is often associated with colds and feeling unwell, it can also be an opportunity. If you start building your menu correctly and thoughtfully in time, your body will be prepared for the challenges.
Remember: food is the first defense, and supplements are support. A bowl of chicken soup, sauerkraut, a few fresh apples, and perhaps a vitamin D capsule can make the difference between spending autumn healthy or struggling with colds.
As the old wisdom says: in autumn, eat what the field yields, and you will survive winter without a doctor.
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