Autumn foods to naturally strengthen your defenses

Autumn is a transitional season that brings with it changes in the weather and in our body. It is precisely now that we must pay more attention to our diet to strengthen the immune system and avoid colds, tiredness or typical seasonal discomforts. Incorporating autumn foods rich in essential nutrients not only boosts your defences, but also helps you feel more energetic and vital during these months. In this article you will discover which seasonal products are key, how to include them in your daily routine, and why Greenora’s freeze-dried fruit sticks could be your perfect allies.

Why include autumn foods in your diet?

Autumn arrives accompanied by lower temperatures, fewer hours of sunlight and a more humid environment, conditions that can affect our body. Adapting your diet to this time of year is essential for maintaining balance and health.

How the change of season affects the immune system

The immune system is responsible for defending you against viruses and bacteria. However, with the change of season, it faces a greater number of infectious agents and a possible drop in your energy. Furthermore, reduced sun exposure can lead to a decrease in vitamin D, vital for your defences to function correctly. That is why taking care of your diet becomes necessary to improve the immune system and keep it active.

Which autumn foods must not be missing?

Products grown and harvested in autumn stand out for their freshness, flavour and specific nutritional contribution. Choosing these ingredients guarantees vitamins, minerals and antioxidants essential for the natural care of your body.

Autumn seasonal fruits that boost your defences

Autumn fruits are a true treasure for your health:

• Apple: rich in fibre and vitamin C, helps digestion and strengthens defences.
• Pear: hydrates and provides antioxidants that combat oxidative stress.
• Orange and citrus fruits in general: known for their high vitamin C content, essential for the immune system.
• Persimmon: a natural source of vitamins A and C, improving cellular protection.
• Quince: nutritious and digestive, aiding intestinal balance.

Also, if you’re looking for a practical way to consume these fruits, sticks such as Well Being combine apple, peach and banana, offering a natural mix ideal to boost your defences.

Other autumn foods that help improve the immune system

Alongside fruits, there are vegetables and other products you shouldn’t forget:

• Pumpkin: a source of beta-carotenes and fibre, essential to protect and nourish the body.
• Carrot: provides vitamin A, vital for mucous membranes and vision, strengthening the natural barrier against external agents.
• Mushrooms and fungi: contain compounds that stimulate the immune system.
• Garlic and ginger: with antiviral and anti-inflammatory properties that reinforce defences.
• Nuts and seeds: rich in minerals and healthy fats that help keep the body strong and resilient.

For example, Greenora’s Immune stick with mango, pineapple and ginger is perfect for providing nutrients and activating your defences in a delicious way.

How to incorporate these foods into your daily routine

With the fast pace we lead, it is often difficult to plan balanced menus. However, there are simple options to naturally and nutritiously integrate autumn foods.

Breakfast or snack ideas

• Antioxidant smoothie: mix a stick of Fit with milk or plant-based drink. Its combination of banana, blueberries and raspberry provides fibre and vitamins ideal to start the day with energy.
• Yoghurt with freeze-dried fruit topping: sprinkle some sticks of Well Being over your natural yoghurt or kefir to reinforce your defences from the morning.
• Quick mid-afternoon snack: a small bowl of nuts and a Immune stick, which will give you an extra dose of vitamins and antioxidants.

Tips for buying and storing autumn foods better

Buying local and seasonal products guarantees freshness and quality. Look for local markets where you can find freshly picked fruits and vegetables. To store them well at home:

• Keep fruits in a cool, ventilated place, avoiding humidity.
• Leafy vegetables and pumpkins can be kept in the fridge or a cool cellar, depending on the type.
• Consume the most perishable products first to make the most of them.

When you need an option that requires no refrigeration or preparation time, Greenora’s freeze-dried fruit sticks are a perfect alternative to incorporate all these benefits without complications.

Freeze-dried fruit sticks are a great option this autumn

Freeze-dried fruit preserves the nutrients of fresh fruit thanks to a process that removes water while maintaining the flavour and crunchy texture. Furthermore, their single-dose stick format makes them easy to carry with you and consume wherever you want.

Advantages of the sticks

• High concentration of vitamins and fibre: ideal for strengthening the immune system.
• No additives or added sugars: just pure natural fruit.
• Easy to store and transport: perfect for an active life with no time.
• Variety of flavours and combinations: tailored to different nutritional needs and tastes.

How to use them to improve the immune system and provide autumn nutrients

The sticks contain fruits such as mango, banana or strawberry, which are rich in vitamin C, potassium and antioxidants. For example, the Immune is specially designed to support your defences with selected ingredients. Just mix one stick with water or milk and you will have a natural smoothie that will help you strengthen your body this season.

Integration in water, milk or as a healthy snack

Preparing your sticks is as simple as pouring their contents into 200 ml of water, milk or plant-based drink and stirring. In seconds you will enjoy a fresh, tasty and nutrient-packed smoothie. You can also consume them directly as a crunchy snack when you need a quick boost.

For those who seek variety, Greenora’s Mix Box combines the flavours of Well Being, Fit and Immune, so you can choose according to your mood or needs.

Your action plan for autumn

Now that you know how essential it is to adapt your diet to autumn, we encourage you to integrate these tips simply and sustainably:

• Prioritise autumn seasonal fresh, local fruits and vegetables.
• Include ingredients such as pumpkin, apple, ginger and nuts in your recipes.
• Rely on the convenience offered by Greenora’s freeze-dried fruit sticks to complement your diet and strengthen your defences.
• Prepare your breakfasts, snacks and teatimes with natural and tasty combinations.
• Stay active and make sure to get plenty of rest to maximise the protective effect of your diet.

The autumn season is the perfect opportunity to reconnect with nature and care for your body from within, preparing your immune system for the cold months. With an adjusted diet and products like those from Greenora, strengthening your defences is easy, delicious and practical.