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Autumn, the season of reddish colors and the return of the rains often causes a certain asthenia due to fewer hours of sunlight.

That’s why today we present the 7 essential foods of autumn to stay healthy and full of energy, which will become essentials in your pantry.

1. Mushrooms.

These are the star food of the season. They are notable for being low in calories and high in protein, vitamins and minerals.

2. Lentils and chickpeas.

Legumes are the main ingredients of soups and stews. They have a high content of folic acid and the full vitamin B complex, as well as potassium, magnesium, calcium, sodium, iron and zinc.

3. Pumpkins.

A star product of the season, pumpkins are notable for their mild flavor and fine texture, and are used in soups, creams, purées and as a garnish. Additionally, they keep well for months. Along with pumpkin, autumn is the ideal season for consuming other vegetables such as eggplant, broccoli, zucchini, artichoke and spinach.

4. Sardines.

Sardines and mackerel are blue fish consumed a lot in autumn, notable for being rich in Omega 3 fatty acids. The American Heart Association recommends consuming them twice per week.

5. Grapes.

One of the most recommended fruits of autumn, with multiple benefits for the body, along with grapes, autumn is the perfect season for also consuming fruits of the forest, blackberries, cranberries, pears and apples.

6. Eggs.

It is recommended to consume two eggs per week. Did you know that fats are concentrated in the yolk? The white provides sodium, iron, sulfur, phosphorus and potassium.

7. Nuts.

Chestnuts are the quintessential nut of the autumn. You can eat them roasted, boiled or candied. Along with chestnuts, walnuts and almonds provide the vitamins and minerals that our bodies need.

These are the 7 essential foods of autumn to stay healthy and full of energy. And when cooking, don´t forget to use extra virgin olive oil.