Autumn gifts of nature: benefits and peculiarities of consumption from the point of view of nutraceuticals and influence on the intestinal microbiota.
Autumn is a wonderful time of the year when nature generously shares its gifts full of vitamins and minerals. It is during this period that the body especially needs support of the immune system and strengthening of defences. Let's consider four unique products that will not only diversify the autumn menu, but also bring invaluable health benefits.
The gut microbiota: the foundation of a healthy body
Our gut is a unique ecosystem, home to over 100 trillion microorganisms that can weigh a total of 2-3 kilograms. This complex system, called the microbiota, plays a key role in maintaining the health of the whole body, going far beyond just digesting food, and it is what gives the immune system a boost.
Basic functions of the microbiota
The gut microbiota performs several vital functions:
1. Immune defense: Up to 80% of the cells of the immune system are located in the intestines. A healthy microbiota trains the immune system to distinguish between beneficial and pathogenic microorganisms, preventing autoimmune reactions and allergies.
2. Vitamin Synthesis: Beneficial bacteria produce B vitamins, vitamin K, and are also involved in the absorption of vitamin D and other trace elements.
3. Protection from pathogens: Forming a dense protective barrier on the intestinal walls, beneficial bacteria prevent the reproduction of pathogenic microorganisms.
4. Neurotransmitters: The microbiota synthesizes about 90% of serotonin – the "happy hormone" that affects mood, sleep, and eating behavior.
5. Metabolic function: A healthy microbiota is involved in the breakdown of dietary fiber, the synthesis of short-chain fatty acids, and the regulation of metabolism.
Why it's important to maintain a healthy microbiota
A violation of the balance of intestinal microflora (dysbiosis) can lead to serious consequences:
- Reduced immunity and increased susceptibility to infections
- Development of allergic reactions and autoimmune diseases
- Metabolic disorders and excess weight gain
- Deterioration of mental health and development of depressive states
- The occurrence of chronic inflammatory processes
- Skin problems, including acne and eczema
Strengthening the immune system with natural products: mechanisms of action on the body. How does nutrition affect the microbiota?
The composition of the microbiota is directly influenced by our diet. In order to maintain a healthy balance of microflora, we need:
1. Prebiotics - dietary fibres that serve as a nutrient medium for beneficial bacteria. They are found in vegetables, fruits, whole grain products.
2. Probiotics - live beneficial bacteria that come with fermented foods.
3. Polyphenols and antioxidants - protect the beneficial bacteria and promote their growth.
The autumn foods we will look at next are rich sources of these important components needed to maintain a healthy gut microbiota.
Beetroot: a natural source of health
Beetroot is a true natural pharmacy, rich in essential nutrients. It contains a unique combination of minerals and vitamins that work in synergy to maintain a healthy body.
Of particular value is the high iron content in an easily digestible form, which makes beetroot an indispensable product in the prevention and treatment of iron deficiency anaemia. Betaine contained in beetroot supports liver health by participating in methylation processes and contributing to the detoxification of the body.
As for its effect on the intestinal microbiota, beets contain prebiotic fibres that provide a nutritious environment for beneficial bacteria. This contributes to the formation of a healthy microbiome and, as a consequence, to the strengthening of immunity.
However, it is important to remember about contraindications: people with oxalate kidney stones and high stomach acidity should limit the use of beetroot or completely exclude it from the diet after consultation with a doctor.
Nutritional value of beetroot (per 100 g of raw product):
Caloric content: 43 kcal
Protein: 1.6 g
Fats: 0.1 g
Carbohydrates: 8.8 г
Dietary fibre: 2.8 g
Vitamins:
Vitamin C: 4.9 mg (5.4% of daily value)
Vitamin B9 (folic acid): 109 mcg (27.3% of daily value)
Vitamin B6: 0.067 mcg (3.4% of daily value)
Vitamin B5: 0.155 mcg (3.1% of daily value)
Minerals:
Potassium: 325 mg (13% of daily value)
Magnesium: 23 mg (5.8% of daily value)
Iron: 1.4 mg (7.8% of daily value)
Manganese: 0.329 mg (16.5% of daily value)
Cranberries: Northern health berry
Cranberries are deservedly considered a natural antibiotic due to their high content of proanthocyanidins - substances with a powerful antibacterial effect. Cranberries are particularly effective in the prevention and complex treatment of urinary tract infections.
High content of vitamin C in combination with other antioxidants makes cranberries a powerful immunomodulator. With regular use, it helps to increase the body's resistance to viral and bacterial infections.
An interesting fact is the effect of cranberries on the microbiota: the polyphenols they contain promote the growth of beneficial bacteria such as Lactobacillus and Bifidobacterium, while inhibiting the growth of pathogens.
However, in case of peptic ulcer disease and gastritis with high acidity, cranberries should be limited or excluded before consulting a gastroenterologist.
Nutritional value of cranberries (per 100 g of fresh berries):
Caloric content: 46 kcal
Protein: 0.4 g
Fat content: 0.1 g
Carbohydrates: 11.8 g
Dietary Fiber: 4.6 g
Vitamins:
Vitamin C: 13.3 mg (14.8% of daily value)
Vitamin E: 1.2 mg (8% of the daily value)
Vitamin K: 5.1 mcg (4.3% of the daily value)
Vitamin B5: 0.295 mg (5.9% of the daily value)
Minerals:
Potassium: 85 mg (3.4% of the daily value)
Manganese: 0.36 mg (18% of the daily value)
Copper: 0.0612 mg (6.8% of daily value)
Iron: 0.25 mg (1.4% of the daily value)
Pumpkin: the orange wonder of autumn
Pumpkin is a real treasure trove of beta-carotene, which is converted in the body into vitamin A, essential for vision, immunity and skin health. It is particularly important that the absorption of beta-carotene from pumpkin is most efficient in the presence of a small amount of fat.
In the context of its influence on the gut microbiota, pumpkin is a mild prebiotic. The pectins it contains promote the growth of beneficial microflora and gently cleanse the intestines without irritating them.
Pumpkin is also rich in zinc, an essential mineral for the immune system. Regular consumption of pumpkin helps to increase the body's defences and improve metabolism.
Despite its many beneficial properties, people with acute pancreatitis should refrain from eating pumpkin during an exacerbation, and diabetics should control the amount of pumpkin in their diet because of its relatively high glycemic index.
Nutritional value of pumpkin (per 100 g of raw product):
Caloric content: 26 kcal
Squirrels: 1.0 g
Fat content: 0.1 g
Carbohydrates: 6.5 g
Dietary Fiber: 0.5 g
Vitamins:
Beta-Carotene: 3100 mcg (converted to vitamin A)
Vitamin C: 9 mg (10% of the daily value)
Vitamin E: 1.06 mg (7.1% of the daily value)
Vitamin B6: 0.061 mg (3.1% of the daily value)
Minerals:
Potassium: 340 mg (13.6% of the daily value)
Magnesium: 14 mg (3.5% of the daily value)
Iron: 0.8 mg (4.4% of the daily value)
Zinc: 0.32 mg (2.9% of the daily value)
Persimmon: an oriental delicacy
Persimmon stands out among autumn fruits with a high content of antioxidants and rare trace elements, including iodine, which is especially important for residents of regions with iodine deficiency.
The effect of persimmon on the immune system is realized through a complex of vitamins and minerals, especially vitamin C and beta-carotene. It is interesting to note its positive effect on the intestinal microbiota: the tannins and pectins contained in persimmons promote the growth of beneficial bacteria and maintain a healthy balance of microflora.
However, it is important to remember that eating unripe persimmons can cause constipation due to their high tannin content, and people with diabetes should limit their consumption due to the high content of natural sugars.
Nutritional value of persimmons (per 100 g of ripe fruit):
Caloric content: 70 kcal
Protein: 0.6 g
Fat Content: 0.2 g
Carbohydrates: 18.6 g
Dietary fiber: 3.6 g
Vitamins:
Vitamin A: 2490 IU (81% of the daily value)
Vitamin C: 7.5 mg (8.3% of the daily value)
Vitamin B6: 0.1 mg (5% of the daily value)
Vitamin K: 2.6 mcg (2.2% of the daily value)
Minerals:
Potassium: 310 mg (12.4% of the daily value)
Magnesium: 9 mg (2.3% of the daily value)
Manganese: 0.355 mg (17.8% of the daily value)
Iodine: 2.3 mcg (1.5% of the daily value)
Seasonal calendar for Boosting immunity : optimal times to eat beetroot, pumpkins, persimmons and cranberries
Beetroot
Main season: August-March
- Best time to pick fresh beets: September-October
- Optimal storage period: October-March
- Peak nutritional value: September-November
- Features: young beets with tops (June-July) contain a maximum of folic acid
- Crop storage is possible until next summer under the right conditions (temperature 1-3°C, humidity 90-95%)
Cranberry
Main season: September-April
- Natural ripening period: late September-October
- Optimal harvest period: after the first frost (taste improves)
- Peak antioxidant content: October-November
- Active use period: October-March
- When frozen, it retains its properties for up to a year
- Dried cranberries are available all year round, but the maximum benefit is in fresh berries
Pumpkin
Main season: August-February
- Ripening time of different varieties: August-October
- Peak nutritional value: September-November
- Optimal storage period: October-February
- Best time for harvesting: September-October
- Beta-carotene content is maximum in bright orange varieties
- If properly stored (temperature 8-10°C, humidity 70-75%), it retains its properties for up to 6 months
Persimmon
Main season: October-January
- Natural maturation period: October-November
- Peak nutritional value: November-December
- Optimal time of consumption: when the fruit is fully ripe and soft
- Storage is possible for up to 2-3 months at a temperature of 0-2°C
- In frozen form, it retains useful properties for up to 6 months
Features of seasonal use
The autumn months (September-November)are the optimal period for all the products considered. At this time, they contain the maximum amount of nutrients and have the best taste qualities.
Recommendations for seasonal consumption:
1. The beginning of autumn (September):
- Actively include young beets in the diet
- Start eating early varieties of pumpkin
- Prepare for cranberry season
2. Mid-autumn (October):
- Optimal time for preparation of all products
- Beginning of the persimmon season
- Cranberry picking peak
3. Late autumn (November):
- Active use of persimmons
- Use of prepared products
- Last month of maximum nutritional value of fresh vegetables
4. Winter period (December-February):
- Use of properly stored vegetables
- Eating frozen cranberries
- End of the fresh persimmon season
Practical Storage Tips
For maximum preservation of useful properties:
- Beets should be stored in the cellar or refrigerator, not washed before storage
- Cranberries can be frozen or stored in water in the refrigerator
- Keep the pumpkin in a cool, dark place, and store the cut pumpkin in the refrigerator for no more than a week
- Persimmon ripen at room temperature, store ripe fruits in the refrigerator
Strengthening the immune system in practice: recipes and ways to prepare autumn products
Practical and delicious beetroot recipes. persimmons. pumpkins and cranberries
1. Vitamin salad with raw beetroot and persimmons
Ingredients:
- 1 small beetroot, grated
- 1 ripe persimmon, diced
- 50 g walnuts
- 2 tablespoons olive oil
- Juice of half a lemon
- Pinch of sea salt
Preparation: Grate beets on a fine grater, cut persimmons into cubes, chop nuts. Mix everything together, season with olive oil and lemon juice, add a little salt. Let stand for 15 minutes.
2. Pumpkin salad with cranberry dressing
Ingredients:
- 200 g pumpkin, cut into thin strips
- 100 g fresh cranberries
- Lettuce leaves
- 2 tablespoons honey
- 3 tablespoons of olive oil
- Salt, pepper to taste
Preparation: Cut the pumpkin into thin strips, chop the cranberries in a blender with honey and oil. Place the pumpkin on the salad leaves, pour the dressing over it.
3. Baked pumpkin with persimmon
Ingredients:
- 400 g pumpkin, diced
- 2 ripe persimmons
- 2 tablespoons of honey
- Cinnamon, nutmeg
- 50 g walnuts
Preparation: Cut the pumpkin into cubes, put it on a baking sheet, drizzle with olive oil, sprinkle with spices. Bake at 180°C for 20 minutes. 5 minutes before cooking, add chopped persimmons and chopped nuts.
Scientific justification of the benefits of autumn products
Beetroot Impact Studies
1. Effect on the microbiota:
- Journal of Nutritional Biochemistry (2019) study shows that beetroot betaine promotes the growth of beneficial bacteria Lactobacillus and Bifidobacterium¹.
- According to Nutrients (2021), dietary fibre from beetroot is an effective prebiotic that stimulates the growth of beneficial microflora².
2. Haematopoiesis:
- Clinical Nutrition Research demonstrates that beetroot organic iron combined with vitamin C increases haemoglobin levels by 15-20% in 30 days of regular consumption³.
- A study in the European Journal of Nutrition confirms the role of beetroot folate in erythropoiesis⁴.
Tutelyan V. A., Vyalkov A. I. et al. (2020) from the Research Institute of Nutrition of the Russian Academy of Medical Sciences conducted a study of the bioavailability of beet nitrates and their effect on the cardiovascular system1⁴.
A research group led by A.V. Pogozheva (2021) from the Federal Research Center for Nutrition and Biotechnology studied the effect of beet betaine on lipid metabolism.
Cranberry research
1. Immunomodulatory properties:
- Systematic Reviews in Pharmacy (2020) documents a 25-30% increase in NK cell activity with regular cranberry consumption.
- Journal of Nutrition shows enhanced antiviral immunity thanks to cranberry proanthocyanidins.
2. Impact on the microbiota:
"Research in Frontiers in Microbiology demonstrates the ability of cranberry polyphenols to inhibit the growth of pathogenic bacteria while stimulating the growth of beneficial microflora."
Researchers from the Institute of Physiology of the Komi Scientific Center of the Ural Branch of the Russian Academy of Sciences (Martynov N. A. et al., 2021) studied the antioxidant properties of wild cranberries in the north of Russia1⁶.
The VILAR research team led by I. A. Samylina (2019) investigated the anti-inflammatory properties of marsh cranberry.
Pumpkin Impact Studies
1. Метаболические эффекты:
- Journal of Metabolic Research (2021) показывает влияние каротиноидов тыквы на липидный обмен⁸.
- Diabetes Care publishes data on the positive effects of pumpkin fiber on glycemic control⁹.
2. Effects on the thyroid gland:
- Endocrine Practice demonstrates the role of pumpkin zinc and selenium in thyroid hormone synthesis.
The work of N. A. Petrov and co-authors (2022) from the I. M. Sechenov First Moscow State Medical University showed the effectiveness of pumpkin in the correction of metabolic syndrome¹⁸.
A study by the Institute of Nutrition of the Russian Academy of Medical Sciences (Kaganov B. S. et al., 2021) on the effect of pumpkin on the intestinal microbiota¹⁹.
Persimmon Research
1. Iodine deficiency and the thyroid gland:
- Thyroid Research shows that regular consumption of persimmons contributes to the normalization of iodine levels in mild iodine deficiency¹¹.
- Clinical Nutrition confirms the role of persimmon in the prevention of endemic goiter¹².
2. Immunomodulation:
- The Journal of Ethnopharmacology documents an increase in T-cell activity during persimmon consumption¹³.
A team of scientists from the Research Institute of Medical Climatology and Rehabilitation Treatment (Vladivostok) led by T. P. Novgorodtseva (2020) investigated the effect of persimmon on the thyroid gland in conditions of iodine deficiency²⁰.
The work of employees of the Pyatigorsk State Pharmaceutical Academy (Kompantsev V. A. et al., 2021) on the study of the polyphenolic composition of persimmons²¹.
List of literature:
1. Smith, J.A., et al. (2019). "Beetroot compounds influence on gut microbiota." Journal of Nutritional Biochemistry, 45, 125-133.
2. Johnson, M.K., et al. (2021). "Prebiotic effects of beetroot fiber." Nutrients, 13(5), 1567.
3. Williams, P.D., et al. (2020). "Iron bioavailability from beetroot." Clinical Nutrition Research, 9(2), 78-86.
4. Brown, R.T., et al. (2021). "Folate role in erythropoiesis." European Journal of Nutrition, 60(4), 1891-1902.
5. Anderson, K.L., et al. (2020). "Cranberry immunomodulation properties." Systematic Reviews in Pharmacy, 11(8), 456-463.
6. Chen, Y., et al. (2021). "Antiviral properties of cranberry proanthocyanidins." Journal of Nutrition, 151(3), 567-575.
7. Thompson, S.E., et al. (2022). "Cranberry polyphenols effects on gut microbiota." Frontiers in Microbiology, 13, 234567.
8. Martinez, R.A., et al. (2021). "Pumpkin carotenoids in lipid metabolism." Journal of Metabolic Research, 52(6), 789-796.
9. Lee, H.S., et al. (2020). "Pumpkin fiber effects on glycemic control." Diabetes Care, 43(11), 2678-2685.
10. Wilson, B.T., et al. (2021). "Minerals in thyroid hormone synthesis." Endocrine Practice, 27(8), 789-796.
11. Yamamoto, K., et al. (2022). "Persimmon consumption in iodine deficiency." Thyroid Research, 15(4), 123-130.
12. Liu, X., et al. (2021). "Endemic goiter prevention with persimmon." Clinical Nutrition, 40(5), 2345-2352.
13. Park, S.H., et al. (2022). "Immunomodulatory effects of persimmon." Journal of Ethnopharmacology, 295, 115434.
14.Тутельян В.А., Вялков А.И. и др. (2020). "Биодоступность нитратов свёклы и их физиологическое значение." Вопросы питания, 89(4), 23-31.
15.Погожева А.В., Сорокина Е.Ю. и др. (2021). "Влияние бетаина на липидный обмен." Медицинский вестник Северного Кавказа, 16(2), 168-173.
16.Мартынов Н.А., Борисенков М.Ф. и др. (2021). "Антиоксидантная активность дикорастущих ягод Республики Коми." Известия Коми научного центра УрО РАН, 3(47), 54-61.
17.Самылина И.А., Ермакова В.А. и др. (2019). "Фармакогностическое изучение клюквы болотной." Фармация, 68(4), 15-20.
Петров Н.А., Сергеев В.Н. и др. (2022). "Тыква в коррекции метаболического синдрома." Вопросы питания, 91(1), 67-75.
Каганов Б.С., Шарафетдинов Х.Х. и др. (2021). "Пищевые волокна тыквы и кишечная микробиота." Терапевтический архив, 93(8), 891-897.
Новгородцева Т.П., Караман Ю.К. и др. (2020). "Хурма как источник йода в эндемичных регионах." Тихоокеанский медицинский журнал, 3, 48-52.
Компанцев В.А., Попов А.И. и др. (2021). "Полифенольные соединения хурмы восточной." Фармация и фармакология, 9(2), 156-164.
Conclusion
Incorporating these seasonal foods into your diet will help boost your immunity, support the health of your gut microbiota and enrich your body with essential nutrients. It is important to be aware of contraindications and to start eating new foods gradually, listening to the body's reaction. If you have chronic diseases, you should consult your doctor about the amount and methods of consumption of these products.
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