As we bid farewell to summer and brace ourselves for the chillier months, it’s crucial to focus on a nutritious diet packed with all the essential vitamins and minerals.
This is according to Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy, who has shared his top food recommendations for autumn and winter to help us stay healthy and ward off deficiencies.
Boost your immune system with these autumn and winter foods
Dr Grant advised: “Although it doesn’t feel like we 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 issues, increasing in the colder months, it’s important to prioritise foods that can support the immune system. Let’s take a look at some essential foods for autumn and winter.”
Root vegetables
Dr Grant told Gloucestershire Live: “Root vegetables are a great source of fibre, essential for digestion, regulating bowel movements and lowering the chance of stroke and other cardiovascular issues. These foods are also full of vitamins A and C, providing much-needed immune system support throughout the colder seasons.
“Additionally, root vegetables, such as carrots, potatoes, parsnips and beetroot are also in season throughout autumn, while turnips and celeriac come into season during winter. Adopting these seasonal foods into your diet can maintain well-being and avoid deficiencies.”
Citrus fruits
Dr Grant has emphasised the significance of citrus fruits during the chillier seasons, stating: “While citrus fruits may seem like a summertime snack, they offer various health benefits throughout autumn and winter that just cannot be overlooked. Citrus fruits, such as oranges, lemons and grapefruits are rich in vitamin C, an important nutrient for immune support 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 fruits into your autumn and winter diet is essential.”
Whole grains
On whole grains, Dr Grant advised: “In my opinion, whole grains should be a staple part of anyone’s diet all year round, with several essential nutrients included in these foods. Examples of whole grains include; wheat, rice and quinoa. Nutrients such as carbohydrates, fibre, iron and magnesium can be found in whole grains, making them a must-have choice throughout the colder seasons for additional wellbeing support.”
Dairy
Turning to dairy products, Dr Grant highlighted their importance during autumn and winter, explaining: “For calcium and protein over the autumn and winter periods, dairy products are go-to options. Calcium is vital for maintaining bone health while protein is required for muscle repair and growth, from eggs to butter, dairy can be an easy source of these nutrients.”
He also pointed out: “Furthermore, some dairy products, such as milk, are fortified with vitamin D, providing a much-needed nutritional boost. As vitamin D is typically attained from sunlight, fortified dairy products are extremely useful when the weather deteriorates.”
Meat and poultry
Dr Grant emphasised the significance of including meat and poultry in one’s diet during the colder months, highlighting their substantial nutritional benefits. “Finally, in a well-balanced autumn and winter diet, meat and poultry are important inclusions that come with a range of nutritional benefits. Both food types are rich sources of protein and can provide long-lasting energy throughout the day, additionally, key minerals such as zinc and iron are present in meat and poultry products.”
He further stressed the importance of a diverse diet for optimal health: “Overall, maintaining a balanced diet with a mixture of different food groups can ensure people receive the appropriate amount of vitamins and minerals. With the risk of specific illnesses rising in the cold weather, it’s important to prioritise well-being, ensuring the body gets all the nutrients it needs to protect itself from viruses, bacteria and other harmful conditions.”
As a GP with extensive clinical experience, Dr Grant obtained his medical qualification in 1985 from Bristol and has since been devoted to serving patients in and around the city, specialising in orthopaedic medicine. As the senior clinician at The Independent Pharmacy, Dr Grant plays a vital role in supervising the clinical aspects of the online pharmacy service.