It has been made to pray but it is here at last: autumn has arrived! Temperatures drop, it starts raining and the days get shorter. It’s time to make the expected change of wardrobe, but beware, because with the coolness and humidity, colds and other normally mild but always annoying health problems can arrive.

A greater hair loss is also typical of autumn. Who doesn’t come out of the shower these days fearing to be half bald when looking in the mirror, after seeing how hairs and hairs and hairs decide to migrate from our head to warmer places (or who knows where, but emigrating anyway)? Hair, and also skin, need all the help we can give them to survive the fall.

There is no magic recipe that can protect us from colds and keep all our hair on our heads, but there are some foods that can come in handy.

1. Foods rich in iron

Iron has an important role in the strength of the immune system that defends us from viruses and bacteria, and also its absence is associated with greater hair loss. However, its absence is the most common nutritional deficit in the world. For all these reasons, this is the perfect time for you to make sure you get all the iron you need.

You can eat it if you make sure you eat enough red meat, white meat, fish, seafood, legumes, nuts, cruciferous vegetables (such as cabbage, cauliflower or broccoli) and lots of dried fruits.

In many cases, iron deficiency is not because we don’t eat enough, but because our body doesn’t absorb enough iron. To help your body, don’t eat these foods with coffee or tea, and if you can, combine them with a source of vitamin C to promote their absorption.

In any case, remember that too high iron levels can be just as harmful as iron deficiency, causing immune system problems, so don’t take iron supplements without consulting a doctor.

2. Probiotic foods

Foods rich in probiotics are those that promote the maintenance of intestinal flora, bacteria that live in the intestine and help us digest and absorb nutrients from food and thereby keep the immune system in shape, skin nourished and hair strong.

In many cases probiotics are taken in supplements, but it is also possible to increase their intake by frequently eating foods such as naturally fermented gherkins, sauerkraut, yogurt and some cheeses.

3. Citrus

Oranges, grapefruit and tangerines are citrus fruits that begin to be in season (another plus) and have a high content of vitamin C, known for its antibacterial and anti-inflammatory properties. It is also an antioxidant and helps to keep the skin healthy and beautiful, which in turn is a defensive barrier to your health.

However, once again it is better to move away from supplements and increase consumption of fruits and vegetables rich in vitamin C (in addition to citrus you can take tomatoes, dark green leafy vegetables or berries, among others), as they also have other beneficial nutrients.

4. Foods with omega-3 fatty acids

Nuts, salmon or sardines are three foods rich in omega-3 fatty acids, a type of healthy fat that helps keep skin nourished and hydrated.

In addition, they reduce the inflammation that can cause acne and make the skin less sensitive to the sun’s UVA rays, which are less dangerous this season but never completely disappear.

5. Ginger

Ginger is rich in gingerol, an active substance believed to help reduce the risk of infection. In addition, it has antibacterial effects that have been shown to inhibit the growth of some dangerous bacteria, such as E. coli, Candida or Salmonella. although more studies are needed to confirm these results and help determine exactly in which doses and situations ginger is most beneficial, for now you can add it to your salads, shakes and autumn desserts.

Don\’t know how? Here are some ideas. You can use ginger to make ginger and honey cookies, or a black tea ginger cake. If confectionery or sweetness isn\’t your thing, we suggest two salty dishes with ginger: turkey with orange and ginger, or carrot and ginger cream.

But you don’t need to follow a recipe to enjoy the taste of ginger: just have a fresh root at home and scratches a little to add it to any dish or drink you want. Encourage yourself to make your own recipes.

6. Enough protein

We know that hair falls out more in autumn and that’s not worrying at first, but rather alarming (remember the scene of the migration in the shower we talked about at the beginning). If you want to favour in any case the strength of your hair during this season, take note: proteins, proteins, proteins. After all, your hair is made of them, and a lack of protein in your diet is associated with greater hair loss.

You can be sure to get all the protein you need if you eat meat, fish, seafood, eggs, dairy products and legumes.

7. Garlic

Garlic contains active ingredients that are very beneficial for avoiding the typical autumn colds. For example, allicin, garlic’s main active substance, has been shown to help immune system cells fight colds and colds.

Allicin not only reduces the risk of catching a cold but also helps sufferers recover faster, according to several scientific studies.

Here the cold advice would be to eat two or three raw garlic cloves a day, but let’s not fool ourselves, for most of us that will be difficult to comply with the letter, and more if we do not want our social life to suffer (a constant smell of garlic emanating from our body is not the best way to keep friends), so just try to include a little fresh garlic in your salads, for example.

If raw garlic isn’t right for you, try crushing it about 10 minutes before cooking, something that some research has found helps boost its beneficial effects. However, according to these researches, when cooking it you will have to increase the amount of garlic per day to achieve the same effect… Let the garlic flood your life!

8. Fruits and berries

Berries and forest fruits are known for their high amount of polyphenols, a compound that helps our body fight viruses and bacteria, as well as vitamin C, also beneficial to the immune system and skin. in particular, eating in autumn fruits such as blackberries, blueberries or raspberries among others helps fight the flu virus, another seasonal disease.

9. Nuts

Autumn is the chestnut season, but you also want to eat almonds, walnuts, hazelnuts, pistachios… The nuts are not only varied and delicious so that we can all find a variety that we like, but they are also especially good for keeping the immune system, skin, hair and body in general ready during the change of season.

This is due to their high content in various nutrients necessary for everything to work properly: selenium, copper, vitamin E or zinc (especially important for keeping hair healthy and strong) as well as fibre, antioxidants and healthy fatty acids.

We extend this advice not only to the change of season but to the whole autumn and the whole year: eat more nuts and give them to your family.

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