The foods you should be eating this autumn season!

With the change of season, the nutrients and food requirements that our bodies need to stay healthy and strong also changes! And with everything that’s currently going on, it’s more important than ever to feed our bodies and mind with the right sort of foods to balance our hormones, strengthen our immune system and boost our energy levels!

So, here are a few Mura tips in what to incorporate more of into your diet during the autumn season!


Root Vegetables

They’re high in fibre and antioxidants. They’re also packed with key nutrients including potassium and vitamin c and are low in calories too which is a bonus!

 eg. carrots, squash, pumpkin, sweet potato


Whole grains 

Not only are whole grains extremely high in fibre which assist us in optimising our digestive health, they are also a source of magnesium,. manganese and some of the b Vitamins important for energy production, supporting the nervous system and for the formation of healthy cartilage and bone.

eg. brown rice, quinoa, oats, millet



Legumes are usually low in fat, contain no cholesterol and are high in folate, potassium, iron and magnesium. They’re also a great source of fibre. They are also a great source of protein for our vegetarian/vegan gals.

eg. beans, chickpeas, lentils, soybeans


Green vegetables

Leafy greens are an excellent way of loading up on vitamins and minerals. They are also high in protein, fibre and antioxidants including beta-carotene and vitamin c. It’s also great for your gut!

eg. broccoli, spinach, kale, celery, rocket, artichokes




People say “an apple a day keeps the doctors away” and it’s true. Apples are rich in antioxidants, fibre and phytonutrients. Those all reduce the risk of cancer, cardiovascular disease and asthma. But fruits in general have endless benefits for the body especially for the cooler temperatures!

e.g apples, pomegranates, citrus fruits, pears



Eating fish improves immune systems as the right seasonal fish contain important nutrients for our bodies like zinc, iodine and essential amino acids. It can decrease your risk of having influenza, diabetes, heart diseases or the flu!

eg. sea bass, cod, sole, haddock



Herbs are often used for medicinal purposes in a lot of Asian and African countries. With an endless number of health benefits, herbs not only make our food more delicious, it has healing properties like reducing your blood sugar levels, aids in muscle pain, fighting inflammation, and increase brain function!

eg. ginger, turmeric, cinnamon, rosemary, thyme, basil, dill




Until next time, Love MURA xx