As we say goodbye to summer and prepare for the colder months, it’s important to focus on a nutritious diet full of all the essential vitamins and minerals.
That’s according to Dr Donald Grant, GP and Chief Clinical Adviser at The Independent Pharmacy. She has shared her top food recommendations for fall and winter to help us stay healthy and fight deficiencies.
Strengthen your immune system with these fall and winter foods
Dr. Grant advised: “Although it doesn’t feel like we’ve had much of a summer, at least weather-wise, autumn is on the horizon. With the risk of common illnesses such as colds and respiratory illnesses increasing in the cold months, it’s important to prioritize foods that can support immune system.
Root vegetables
Dr Grant told Gloucestershire Live: “Root vegetables are a great source of fibre, essential for digestion, regulating bowel movements and reducing the risk of stroke and other cardiovascular problems. These foods are also packed with vitamins A and C, which provide much-needed immune system support throughout the colder months. season.
“In addition, roots such as carrots, potatoes, parsnips and beets are in season throughout the fall, while turnips and celery come into season in the winter. Including these seasonal foods in your diet can maintain well-being and avoid deficiencies.”
Citrus fruits
Dr. Grant has emphasized the importance of citrus fruits during the colder seasons, stating, “While citrus fruits may seem like summer snacks, they offer a variety of health benefits during fall and winter that cannot be ignored. Citrus fruits such as oranges, lemons, and grapefruits are rich in vitamin C, which is an important nutrient for supporting the immune system and collagen production.”
He added: “In fact, vitamin C has numerous benefits and can even help lower blood pressure and reduce the risk of heart disease. As a result, incorporating citrus into your fall and winter diet is essential.”
Whole grain
Regarding whole grains, Dr. Grant advised, “I think whole grains should be a staple in anyone’s diet year-round, and these foods contain a number of essential nutrients. Examples of whole grains include wheat, rice, and quinoa. Because the carbohydrates, fiber, iron, and magnesium found in whole grains make them a must-choice. in colder seasons to increase well-being.”
Dairy
Regarding dairy products, Dr. Grant emphasized their importance during the fall and winter, explaining, “Dairy is the number one choice for fall and winter calcium and protein. Calcium is vital for bone health, while protein is needed for muscle healing and growth, from eggs to butter, dairy can be easy source of these nutrients.”
He also noted, “In addition, some dairy products, such as milk, are fortified with vitamin D, providing a much-needed nutritional boost. Because vitamin D is typically obtained from sunlight, fortified dairy products are very helpful when the weather turns bad.”
Meat and poultry
Dr. Grant emphasized the inclusion of meat and poultry in the diet during the colder months and highlighted their significant nutritional benefits. “Finally, in a balanced fall and winter diet, meat and poultry are important additions that contain several nutritional benefits. Both foods are rich sources of protein and can provide long-lasting energy throughout the day. Minerals such as zinc and iron are found in meat and poultry products. “
He also emphasized the importance of a varied diet for optimal health: “In general, maintaining a balanced diet with a mix of different food groups can ensure that people get the appropriate amount of vitamins and minerals. The risk of certain diseases increases in cold weather. , it is important to prioritize well-being and ensure that the body gets everything it needs nutrients to protect against viruses, bacteria and other harmful diseases.”
A general practitioner with extensive clinical experience, Dr Grant qualified in medicine in 1985 in Bristol and has since devoted himself to serving patients in and around the city, specializing in orthopedic medicine. As Senior Clinician at The Independent Pharmacy, Dr. Grant plays an important role in overseeing the clinical aspects of the online pharmacy service.
