Despite California’s mild climate, autumn still brings changes: days get shorter, the air cooler, and the risk of seasonal illnesses rises. Proper nutrition at this time of year is not just a way to stay in shape for the beach season but also a chance to boost your immunity, increase energy, and maintain a sunny mood. We will tell you about the 10 most nutritious foods that are worth adding to your menu


1. Salmon

Salmon, especially wild, is a real treasure trove of nutrients. In 100 grams of fatty fish, there are 22 g of protein, as well as omega-3 fatty acids.

These are essential nutrients that can only be obtained from food. They are critically important for our brain, heart, blood vessels, eyes, lungs, immune, and endocrine systems. In addition, salmon contains minerals like magnesium, potassium, and selenium, as well as vitamins B12 and D.

2. Liver

One of the liver’s functions is to store nutrients, which is why animal liver is so nutritious. In 100 g of beef liver, there are 17.9 g of protein, along with huge portions of vitamins B12, B5, B6, B2, A, and minerals: copper, iron, phosphorus, zinc, and selenium.

If you include liver in your menu once a week, you’ll meet your body’s needs for these vital nutrients. However, as a detox organ, the liver can contain toxins. Therefore, when purchasing, pay attention to quality.

Potatoes also contain vitamin C and many B vitamins

3. Potatoes

A good source of iron, potassium, magnesium, manganese, and copper. Potatoes also contain vitamin C and many B vitamins. A 2021 study found that those who eat potatoes have higher levels of essential nutrients.

Potatoes have a bad reputation, especially in the U.S., and are considered a fattening food. But this is mainly because in fast-food countries, potatoes are often consumed as fries or chips loaded with fat, turning them into a calorie bomb. However, the caloric content of plain potatoes is quite moderate, making them healthy: 100 g contains only 79 kilocalories.

4. Nuts

Nuts are real nutrient bombs. They contain healthy fats, protein, and fiber. Regular consumption of nuts can improve heart health and even prolong life.

Different nuts have different benefits. Almonds are rich in vitamin E, which is good for the skin. Walnuts contain omega-3 fatty acids, and Brazil nuts are full of selenium, important for immunity.

Remember, nuts are high in calories, so a small handful a day is enough. Add them to salads, oatmeal, or just snack on them.

Lentils are not only rich in protein and fiber but also iron and folic acid

5. Kale

Kale is a true champion among vegetables for nutrient content. It’s rich in vitamins A, C, and K, as well as antioxidants. Kale is also high in calcium, making it a great choice for those who don’t consume dairy products. Additionally, it contains substances that may protect against some cancers.

If you don’t like the taste of raw kale, try adding it to smoothies or baking it with olive oil to make delicious crispy chips. 100 g contains only 43 calories, so don’t be afraid to indulge.

6. Eggs

Eggs contain almost everything our bodies need — they are rich in protein, which is essential for building muscles and bones. Eggs also contain choline, a substance that helps our brain function better.

In addition, egg yolk is full of lutein and zeaxanthin, antioxidants that protect eyes from age-related changes.

Don’t be afraid to eat eggs every day — recent studies show that it’s safe for most people. Boil, fry, or bake them — eggs are good in any form.

7. Blueberries

Blueberries are not just a delicious treat, but a real treasure chest of health. These tiny berries are packed with antioxidants that protect our cells from damage.

Blueberries are rich in vitamin C, which boosts immunity and helps fight colds. But most interestingly, studies show that regular blueberry consumption can improve memory in both children and adults.

Add a handful of blueberries to your yogurt or oatmeal for breakfast, and you’ll energize your brain for the day.

Mix it with fresh fruits and berries for a tasty

8. Lentils

Legumes like lentils, peas, or beans are not only rich in plant-based protein but are also essential for healthy digestion. Moreover, legumes contain a high amount of complex carbohydrates, meaning they can provide long-term energy.

Lentils are not only rich in protein and fiber but also iron and folic acid, which are necessary for the formation of new cells.

9. Spinach

Of course, spinach won’t give you instant muscles like Popeye, but it does work wonders for your health. Spinach is rich in iron, which helps the blood carry oxygen throughout the body. It also contains lots of vitamin K, which speeds up wound healing, and vitamin A, which is essential for eye health.

Additionally, spinach is full of fiber, which improves digestion and helps control cholesterol levels.

10. Yogurt

Yogurt is not just a tasty snack; it’s real medicine for your gut. It contains probiotics — beneficial bacteria that improve digestion and boost immunity.

Yogurt is rich in calcium, which strengthens bones and teeth. It also contains lots of protein, which helps you stay full longer.

Choose natural yogurt without additives and sugar. Mix it with fresh fruits and berries for a tasty and healthy dessert or breakfast.

SPONSORED
Work in the Food Industry