With the arrival of the colder days, your immunity may be reduced, so it’s very important that you strengthen it. The best way is to enrich your diet(nutrition) with healthy fruits and vegetables.

Autumn offers many healthy and delicious fruits and vegetables, and we single out those who you should include in your menu.

Apples !

Juicy apples are rich in antioxidants that strengthen immunity and reduce the risk of cancer. Also, apples contain pectin, which prevents the occurrence of cardiovascular diseases. Apples are one of the healthiest fruits on the planet.


Pumpkin !

This vegetable contains vitamin A, which is extremely beneficial for the eyesight. The pumpkin is rich in phytosterols that can lower bad cholesterol and betakaroten which is a great fighter against the free radicals.


Brussels sprout !

These mini green vegetable is a great source of iron and vitamin K. Choose your favorite way to prepare it and enjoy this vegetable which also contain vitamin C .

Cauliflower !

Don’t let the white color to deceive you, this vegetable is also very nutritious same as the  green leafy vegetables. Cauliflower is rich in vitamin C and K, which can prevent inflammation, and also with fibers and folic acid.

Beetroot !

Tasty and very healing, this vegetable is ideal if you want to strengthen your immunity. Beet is an excellent source of folic acid, potassium and manganese, which helps in absorption of calcium and prevent blood clots.

Figs !

This delicious fruit is a great choice for a snack. It is rich in fibers that can reduce the level of bad cholesterol, then it regulate blood sugar levels, prevents constipation and keep you satiated for a longer time. Figs also contain potassium, which regulates the blood sugar levels.


Pear !

This juicy fruit is an excellent source of fiber, which regulates blood sugar levels and lower cholesterol. Pears also contain vitamin C, copper and boron, which assist the body to maintain the necessary calcium levels.

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