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You Are What You Eat: Important Nutrients During the Autumn

You Are What You Eat:  Important Nutrients During the Autumn

As the seasons change, and we move through fall and into winter, our dietary needs naturally evolve. The days get shorter, and our routines change, whether it’s less exercise, taking kids back to school, or taking time off for the holidays. With autumn's arrival, it's crucial to adjust our eating habits to fortify our bodies against the changing weather and an increase in diseases.

RELATED: Your Guide to Better Health this Fall

Here are some of the most important nutrients your body needs during the autumn and the foods that can help you stay healthy.

Vitamin D

As the days grow shorter, sunlight, our primary source of Vitamin D, becomes less available. This nutrient is essential for our immune system and bone health. Foods rich in Vitamin D include:

  • Salmon
  • Cheese
  • Egg yolks
  • Milk
  • Cereal
  • Fortified orange juice

Vitamin C

Vitamin C is a powerful antioxidant that boosts our immune system, helping us fight seasonal colds and flu. Citrus fruits like oranges and grapefruits have an abundance of Vitamin C. Other sources of Vitamin C include bell peppers, dark leafy greens and kiwi.


With cold weather and seasonal changes affecting our health, iron becomes more vital. Iron helps to produce red blood cells and transport oxygen throughout the body. Lean meats, seafood, beans and dark green leafy vegetables such as spinach are excellent sources of iron.

Fatty Acids

Omega-3 fatty acids are another nutrient to prioritize during autumn, as they aid in maintaining heart health and lowering the risk of arthritis, which can flare up in colder weather. Foods rich in omega-3 include:

  • Salmon
  • Tuna
  • Flaxseeds
  • Walnuts
  • Chia Seeds


Fiber aids digestion, helps maintain a healthy weight and lowers your risk of diabetes and heart disease. Whole grains, beans, fruits and vegetables are all high in fiber.

Better Nutrition this Fall

In addition to the nutrients discussed above, hydration remains crucial throughout the year. As the weather cools, we often forget to drink enough water, but staying hydrated is essential for overall health and well-being.

Autumn also brings with it a bounty of seasonal produce. Apples, pumpkins, sweet potatoes, and beets are delicious and packed with the nutrients mentioned above. Incorporating these into your diet can provide a healthy and tasty way to welcome the season.

You are what you eat, and your habits can affect you. While focusing on nutrition, remember that regular exercise, adequate sleep and managing stress are equally important for maintaining health during the changing seasons.

Year-Round Primary and Specialty Care Services in Ohio

At Southwest General Health Center, our primary and specialty care providers are committed to providing you with the highest quality resources for you and your loved ones. From fitness and nutrition plans to further treatment plans, our physicians give you the tools to stay healthy year-round. To learn more about our services or schedule an appointment, visit us at