Autumn Foods and Herbs to Add to Your Meals

The cool autumn is approaching and, with it, richer and warmer foods. Seasonal foods are a great way to add healthier elements to your dishes, change up your diet and bring comforts that we expect in the fall. Pumpkin spice lattes may be the first thing that comes to mind, however there is a wide range of fruits, vegetables and herbs that remind us of autumn and add not only nutrients but healing properties to our lives.

Autumn Foods & Spices

Apples

“An apple a day keeps the doctor way.” This isn’t just a popular saying, it may be true. Apples are an excellent source of polyphenols and antioxidants. They are low in calories and rich in fiber. They also contain vitamins C & K, potassium, and manganese.

• Apples contain soluble fiber which supports normal blood cholesterol levels.
• They contain a flavonoid called epicatechin, which has been found to lower blood pressure and linked to a 20% lower risk of stroke. ⁽¹⁾
• The pectin found in apples is a type of fiber that behaves as a prebiotic, which means good gut bacteria.

Beets

Beets are an earthy autumn vegetable and are usually eaten in salads, soups or pickled. They have been cultivated since ancient times and have been considered an aphrodisiac for thousands of years. Benefits of beets include:

• Beets’ red pigment comes from betalain, which has anti-inflammatory properties.
• Beets contain manganese, iron, vitamins C & B complex, folate, copper and potassium.
• Beets are rich in phytochemicals including carotenoids, lutein, glycine, and anthocyanins.
• Beets help flush toxins from the liver and can help reverse fatty liver according to the American Liver Foundation.
• Low on energy? Beets can support energy metabolism which boosts energy levels.

Pumpkin

We cannot forget the popular pumpkin. Contrary to many beliefs, pumpkin is a fruit and not a vegetable. Another surprising discovery for many people is that it is not sweet and can be used in many savory dishes. Pumpkins are usually recognized for their orange exterior, but actually come in many colors and varieties, including lumina, kakai, Jarrahdale, Jack o’little and, the commonly seen, Aladdin. Pumpkins are also nutritionally dense:

• Rich in vitamin A and carotenoids, pumpkins contain more than 200% of the daily recommendation, which keeps your eyesight sharp.
• Pumpkins are a great source of fiber and low in calories, making it a great addition to autumn meals and for those you want to lose a few pounds.
• Don’t stop at the pumpkin, the seeds inside are also beneficial. They are rich in amino acids and tryptophan – important for the production of serotonin and boosting your mood.

Cinnamon

Cinnamon is an ancient herbal medicine mentioned in Chinese texts for the past 4,000 years. It has a broad range of medicinal uses in many different cultures, such as diarrhea, colds, and anti-aging. Cinnamon contains manganese, dietary fiber, calcium, and iron. Since it is difficult to benefit from cinnamon by just eating it, it is best taken in supplement form. Additional benefits include:

• Support of normal menstruation, and normal erectile function.
• Help stimulate blood flow.
• Support for normal blood sugar levels and fat metabolism in the body.

Rosemary

Rosemary contains antioxidant property and has a warming and relaxing effect. It can be used to naturally freshen breath. Rosemary also contains fiber and is a good source of iron, calcium, and vitamin B6. This herb has been used since ancient times for medicinal purposes, including:

• Rosemary can be used to improve memory and help with headaches.
• This aromatic herb also may increase circulation and reduce inflammation.
• Rosemary has been found to strengthen the memory, boost alertness and concentration, stimulate the immune system.

Sage

Sage is probably one of the most well-known fall herbs, used for centuries for its medicinal and culinary benefits. It contains vitamins A & C, iron and calcium and its use include:

• Sage is a natural antiseptic and packed with flavonoids including rosmarinic acid.
• It contains thujone, known to support normal blood sugar levels.
• Sage has been used for thousands of years for its cognitive supportive properties including mental clarity and improving memory.
• Rich in anti-inflammatory properties, sage has been used for muscle aches.

Ginger

Ginger is a traditional spice that has been used for thousands of years. Nauseous or suffering from motion sickness? Ginger can quell both and aids in digestion. Ginger is a great source of potassium and antioxidants. Ginger also supports normal blood flow and circulation. It is also used to relieve joint pain, menstrual cramps, and headaches.

Clove

Clove is an aromatic spice containing eugenol, an anti-inflammatory chemical. Cloves support normal blood sugar levels and alleviate vomiting and diarrhea as they may relax the stomach. Cloves contain antibacterial, antifungal and antioxidant properties. They can even be used for toothache as they provide a natural numbing effect. Either chew on one clove or boil some in a little bit of water or tea to swish around your mouth.

Star Anise

Star Anise is a licorice-like flavored spice derived from the evergreen plant known as illicium verum. Anise contains shikimic acid, a nutrient that is antioxidant-rich and can provide a boost to the immune system. Anise, like cloves, also contain antibacterial, antifungal and antioxidant properties. Traditionally anise has been used for indigestion, heartburn, bloating and nausea.

The autumn season provides many opportunities to enjoy these spices in your food and drinks, as well as reap the health benefits they each offer. Not only are they good for you, but they taste great and make the cold fall days warmer.

Autumn Foods according to Traditional Chinese Medicine (TCM)

Wei Qi in the Autumn

Autumn is the start of the yin cycle in traditional Chinese medicine, it is a time full of movement and change, particularly wind. It is also associated with dryness. The Lungs and Large intestine are the organs most associated with the fall and are important to be kept in balance at this time of the year. Lung qi gathers and maintains strength and the large intestines “let go” of what isn’t needed.

The Lungs are also associated with the immune system and to the protective qi (Wei qi). Wei qi is controlled by the Lungs and produced by the Spleen. If Wei qi is imbalanced, colds, flu, and allergy symptoms can be common. Fresh ginger can be helpful for strengthening Wei qi.

TCM herbal formulas which strengthen Wei qi, dispel wind, and nourish the lung and stomach yin are good choices for the fall months. Astra 8, a traditional herbal formula, combines the advantages of an immune system enhancer with an energy tonic. It contains astragalus (huang qi), a herb that some belief can enhance the body’s immune system and offers antiviral properties. Fresh ginger is also helpful for strengthening wei qi.
In Traditional Chinese Medicine, diet is an important aspect of each season. As the summer months give way to the cooler fall months, we often change our diets. In TCM, summer is a season of yang and foods with cold properties are often suggested to cool heat. However, in the fall is the beginning of the growing yin energy. While pumpkin may be a glaringly obvious choice, autumn brings much more to the table.

Autumn Foods in TCM

In autumn, the body must gather energy to prepare for the winter season. These cooler months are meant to clear the excess heat of the summer from the body. Ever feel that as these months’ approach you feel a renewed sense of life? Well, while the summer zaps strength from the body, the autumn helps to support strength.

Metal and the Lungs and Large Intestine (Yin) are associated with the fall season. The Lungs help gather the energy needed and the Large Intestine helps to “let go” of what is no longer needed. They work together in balance to help prepare our bodies for the cooler months. Foods with pungent flavors are often suggested, as they are important to the Lungs. Such foods include:

• cardamom
• cinnamon
• cloves
• nutmeg
• rosemary
• turmeric
• cabbage
• ginger
• pepper
• onions
• garlic

The Lungs are also tied to the immune system and the heat of summer can cause our Lungs to dry and retain heat. Foods that clear heat and mucus include:

• apples
• pears
• peaches
• persimmons
• seaweed
• papayas
• bok choy
• pumpkin
• carrots
• nuts,
• mushrooms

Finally, while summer called for cooler foods, autumn calls for warm foods which encourage digestion and nurtures yin. Less salads and more soups and stews will help build energy reserves for the upcoming winter. Salt helps to moisten dryness, so slightly increase salt in food.

1 Peter C. H. Hollman, Anouk Geelen, Daan Kromhout; Dietary Flavonol Intake May Lower Stroke Risk in Men and Women, The Journal of Nutrition, Volume 140, Issue 3, 1 March 2010, Pages 600–604