How to Avoid Autumn Vitamin Deficiency?

With summer coming to an end and autumn upon us, the leaves are falling, and the air is getting crisp. It’s also the time of year when many of us stress about going back to school or work after a long summer break. With so much going on in our lives, it’s no wonder that so many of us panic about what we’re going to eat once fall arrives. With all of these changes happening around us, it can be challenging to maintain a balanced diet. 

In particular, this time of year can be hard for people who follow a vegan or vegetarian diet because there are fewer fruits and vegetables available. Additionally, stress-inducing activities like going back to school or work after a long vacation can make it more difficult for some people to stick with their usual eating habits. However, this doesn’t mean you have to give up your healthy eating habits until spring returns, and you can relax again. Anyone can make the most of fall and its unique food offerings by following these tips:

1.   Don’t forget to eat breakfast 

Although many people don’t think about it, breakfast really is the most significant meal of the day. Your body needs fuel to function properly, and a healthy breakfast can help you avoid falling victim to vitamin or mineral deficiencies. If you’re used to eating mostly vegan or vegetarian foods, you may need to be more careful about what you eat for breakfast. Cereals and granola bars, for example, often contain dairy products and added sugars. This means that these foods aren’t appropriate for strict vegan or vegetarian diets. 

2.   Choose darker-colored fruits and veggies

While all fruits and vegetables are great for you, some are better than others when it comes to preventing vitamin and iron deficiencies. In particular, dark-colored fruits like raspberries, blackberries, and blueberries are high in iron. Iron deficiency is particularly common in people who follow vegan and vegetarian diets since it’s primarily found in meat. Vegetables like kale, carrots, and spinach, on the other hand, are high in vitamin A. Other vegetables, such as sweet potatoes and squash, are high in beta-carotene, which can help to boost your immune system. 

3.   Don’t be afraid of whole grains

Whole grains are a vital part of a healthy diet and can help you feel full and satisfied. They are rich in fiber, iron, magnesium, and B vitamins, have a low glycemic index and contain vital nutrients and dietary fibers that can help keep your digestion regular and keep you feeling full. Whole grains are also low in calories, which can help with weight loss efforts.

If you’re not sure how to incorporate whole grains into your diet, start by replacing one serving of refined or processed carbohydrates with a serving of whole grains each day. This can be as simple as adding a slice of bread to your sandwich or making a bowl of cereal with whole-grain oats.

Whole grains are also great for snacking because they’re low in calories and high in fiber, protein, and other nutrients that can curb hunger cravings. A serving of whole grains contains only about 50 calories and provides 2 grams of fiber, 4 grams of protein, and 7 grams of fat, making them a perfect snack option when you’re on the go.

4.   Plan your meals and snacks in advance 

Making a detailed meal plan for the week ahead is an excellent way to ensure you get all the nutrients you need while also saving time. Any meal plan should include the recommended daily intake of iron, vitamin A, and beta-carotene, as well as vitamin B12 and vitamin D if that is part of your diet. If you’re vegan, you should also include vitamin B12 in your plan. If you’re vegetarian, ensure you consume enough vitamin A and iron. If you’re already eating a well-balanced diet, there’s no reason to change what you’re eating just because the seasons have changed. 

If, however, you notice that you’re getting more tired than usual or your skin is looking a little dull, take a look at what you’re eating and try to adjust your diet accordingly. Autumn is a wonderful time of year, and there are many delicious seasonal fruits and vegetables that are perfect for eating and drinking. 

Conclusion 

Fall is a beautiful season, and it brings many opportunities to be creative in the kitchen. The problem, of course, is that once it’s time to go back to school or work, many of us find ourselves stressed out and unable to break our usual eating patterns. At the end of the day, it can be challenging to cook and eat healthily when you’re stressed out and trying to rush off to work before you’re even awake. If you want to ensure you’re getting enough of the vitamins and minerals that you need, include lots of fruits, veggies, and whole grains in your meals. Stay hydrated by drinking lots of water, and avoid sugary beverages like soda and coffee. Finally, don’t forget to go outside every day and enjoy the changing leaves!