The key facts
- Fatty fish (salmon, mackerel, herring) is recommended twice a week — a source of omega-3 and vitamin D
- Lycopene from tomatoes is absorbed 2.5 times better after heat treatment, especially with olive oil
- Eggs, legumes and nuts are also recommended; legumes are best combined with foods rich in vitamin C
Nutritionist's recommendations for an autumn diet
Nutritionist, member of the industry expertise of 'Pikanta', Yulia Chernobrovkina told Gazeta.Ru which foods help maintain women's hormonal balance in autumn. According to her, the diet should include fatty fish: salmon, mackerel and herring contain omega-3 fatty acids involved in regulating inflammatory processes, as well as vitamin D, the intake of which is especially important as daylight hours shorten. She recommended eating fish twice a week and combining it with vegetables and whole grains.
Benefits of tomatoes and lycopene
The expert advised giving a special place to tomatoes and tomato-based products. They are rich in lycopene — a natural antioxidant that helps protect the body's cells from damage. According to Chernobrovkina, this process can negatively affect the functioning of the reproductive system, including the functions of cells involved in the production of female sex hormones. After heat treatment, lycopene becomes 2.5 times more available for absorption, so tomato sauces, purees and passata can become an addition to the daily menu. Since lycopene is a fat-soluble compound, adding a small amount of olive oil helps the body absorb it better. The expert suggested using pureed tomato pulp as a base for vegetable soups, stews, sauces for fish and legume dishes.
Eggs, legumes and nuts, as well as menu examples
To maintain women's health, the nutritionist also recommended eggs, legumes and nuts. According to her explanation, eggs are a source of complete protein and choline, which is necessary for the normal functioning of the nervous system; lentils, chickpeas and beans contain iron and fiber, and nuts provide the body with unsaturated fatty acids and magnesium. For better absorption of plant-based iron, legumes are best combined with foods rich in vitamin C. Chernobrovkina noted that in an autumn diet it is important to maintain variety and regularity of meals: for breakfast you can make an omelet with vegetables, for lunch — fish with grains, for dinner — lentils stewed in passata with olive oil.
