The vitamins you need most in the fall

vitamins you need most in the fall, With the arrival of autumn, it’s time to put on your coat, grab your rake and prepare for the arrival of winter.
Some people need to pay more attention to their autumn diet in order to stay healthy until next spring.

The vitamins you need most in the fall

A selection of apples, pumpkins and carrots on a pink and white checkered napkin and cutting board reflecting the essential nutrients of the fall season.

Fall and winter present special nutritional challenges, according to Erin Palinski-Wade, a nutritionist and consultant at her Swiss Wellness in Sparta, New Jersey.

For example, spending less time outdoors increases the risk of vitamin D deficiency.
“We get less sunlight during the winter months,” says Palinski Wade, author of the 2 Day Diabetes Diet. 

Without enough sunlight, your body doesn’t produce enough vitamin D to keep your bones and teeth strong.
Taking a vitamin D supplement can help keep your vitamin D levels high,” he says Palinski-Wade.
Fall and winter are also cold and flu seasons. Palinski-Wade says eating foods rich in vitamin C can strengthen your immune system. 

“Vitamin C is found in foods that contain it,” she explains. Vitamin C is found in citrus fruits, dark green leafy vegetables, and strawberries,” says Palinski-Wade.

Foods containing zinc can also strengthen the immune system.Zinc is found in nutsseeds, shellfish, vegetables and red meat.
Finally, Palinski-Wade points out that seasonal changes can have devastating effects on sleep patterns.
As the days get shorter and we go back in time, sleep can be disrupted,” experts say. Lack of rest can weaken our immune system, which makes it all the more important to eat right to keep your body strong.

Always dress appropriately

Unfortunately, it’s all too easy to give up good eating habits when the weather turns cold,” says Palinski-Wade.

I’ve found that many people start cutting back on their fruit and vegetable intake when summer produce isn’t in season or readily available,” she says.
This can lead to decreased absorption of fiber and antioxidants. So keep eating healthy like you did in summer.
“Aim to eat at least one fruit or vegetable at every meal to get adequate nutrition all year round,” says Palinski-Wade.

She recommends consuming at least five total servings of fruits and vegetables per day.
The American Heart Association says fall is in season for some fruits and vegetables. That means it’s likely to be cheaper and tastier.

These include

  • Apple
  • Pear
  • Grape
  • persimmon
  • Broccoli
  • cauliflower

Add lean proteins like whole grains, nuts, seeds, legumes and fish to your plate and add Palinski-Wade.

Taking vitamins and dietary supplements

For some people, eating lots of fruits and vegetables just isn’t enough to keep their vitamin levels up in the fall.

“No matter how well you eat every day, it can be difficult to get all the nutrients you need,” says Palinski-Wade.

For example, according to the National Institutes of Health, up to 45% of adults age 60 and older are not getting enough zinc in their diet.

For some people, taking a high-quality daily multivitamin supplement can help ensure their body is getting what it needs,” says Palinski-Wade.

Consult with your doctor to decide if a multivitamin or supplement is right for you

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