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8 foods you should eat this autumn

Pomegranate seeds on black plate and black background

As a nutrition coach, I am a great believer that the food we eat can highly contribute to our health and wellness, or highly impair it.  After all, we eat three times a day, and what you eat every day goes to support your everyday cellular and whole body functions.

When it comes to food, most of us tend to be stuck in rut, and most people ignore the amazing power that natural foods have on our health and wellbeing. So here you go with some tips from a health coach.


Pumpkins are not only delicious but they are rich in Vitamin A and have lots of antioxidants and anti-inflammatory properties.


Pumpkin seeds are nutrient-rich rich and they are especially rich in zinc which is a mineral needed to support a healthy immune system and collagen production. Try them on your pumpkin soups or your daily porridge or yogurt.


Sardines are naturally rich in Vitamin D which is needed especially during the dark winter months, and to support a healthy immune system and hormonal health. Sardines are also rich in calcium, and being up the food chain, are also low in mercury.


Brazil nuts are one of the most naturally rich foods in magnesium and selenium. It is estimated that magnesium is one of the most undetected nutrient deficiencies in the world, and eating only a couple of these nuts will cover your basic daily needs for this mineral.

Selenium on the other hand is a mineral that has an important anti-oxidant function as it is needed to make glutathione, which is the most abundant anti-oxidant in the body. Selenium also supports thyroid function, and it is needed to transform the inactive T4  thyroid hormone to the active form known as T3. 

Selenium though, has an upper-limit intake, which means it can be toxic at high dosage. A couple of Brazil nuts a day should guarantee you your daily dose of magnesium and selenium, and limit your consumption att 4-5 a day.


Mushrooms are good sources of vitamins b, selenium, magnesium, and even vitamin D. Their nutrient ratio really depends on the soil they are grown on, so I would always recommend buying the organic variety.

They contain beta-glucan a compound that has shown immune-supporting properties. Shiitake mushrooms in particular are particularly rich in micro-nutrients and have shown many health benefits. Try adding a small portion of shiitake mushrooms to your risottos or stir-fried accompanied to chicken or polenta.


Pomegranate is an amazing fruit with powerful anti-oxidants and anti-inflammatory properties. They are also rich in Vitamin C which supports the immune system. They are rich in ellagic acid they are in, which has been linked in recent research to an improvement in people who suffer from inflammatory diseases of the digestive tract.


Swiss chard is a green-leaf vegetable that is part of the beetroots family. They are really rich in nutrients like Vitamin K, folate, and magnesium, with plenty of anti-inflammatory properties, similar to those of beetroots.


A close relative to oranges, these agrums are sweeter and smaller. They are the perfect healthy snack to give you a bit of extra energy in between meals, thanks to their content of Vitamin C and fibers.

With a great aroma, clementines add that touch of festivity, and they are great in salads and vinaigrettes.


I am an Integrative Nutrition Health Coach with a further specialization in Emotional and Binge Eating. I can help you transform your relationship with food with a supportive approach and simple changes in the way you eat.


This post was originally posted in November 2018, but updated in November 2023

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