Staying fit through autumn – the golden season, a strong immune system

As the days grow shorter and the light becomes softer, the body adapts. After an energetic summer, it now needs protection, strength and new routines. Autumn is perfect for this: it offers a wealth of foods that strengthen the immune system, muscles and the body’s ability to recover. If you use them wisely and adapt your training, you’ll start the colder season not only in good health but also in top form.

Hardly any other vegetable epitomises autumn quite like the pumpkin. Its orange flesh is rich in beta-carotene, a precursor to vitamin A. This vitamin supports eyesight, protects the skin and mucous membranes, and acts as an antioxidant – which is important for protecting cells from free radicals. At the same time, pumpkin provides potassium for muscle function and fibre, which keeps you feeling full for longer.

Recipe idea: Creamy pumpkin and ginger soup with a dash of coconut milk. Ginger has a warming effect and can help reduce mild inflammation, whilst coconut milk provides readily available fats.

Button mushrooms, porcini mushrooms and chanterelles are not only culinary delights; they also contain vitamin D, which the body stores through exposure to sunlight in summer and often lacks in autumn. Vitamin D strengthens bones and the immune system, B vitamins support energy metabolism. Anyone who includes mushrooms in their meal after a long day of training replenishes reserves that are important for recovery and mood.

Recipe idea: Oven-baked risotto with porcini mushrooms and fresh herbs – perfect after a chilly outdoor workout.

These crunchy autumn nuts provide omega-3 fatty acids, which have anti-inflammatory properties and support cardiovascular health. Added to this is zinc – a mineral that plays a key role in the immune system. Those who exercise benefit twice over: healthy fats serve as a long-term source of energy and protect cells from oxidative stress.

Snack tip: A handful of walnuts before your workout or as a topping on porridge and salads.

The last of the raspberries, blackberries and elderberries, as well as fresh rosehips, are vitamin C powerhouses. This vitamin not only supports the immune system, but also helps build collagen – which is important for ligaments, tendons and connective tissue. Anyone who wants to keep their joints in good shape will benefit from regularly including sources of vitamin C in their diet.

Recipe idea: Overnight oats with blackberries, walnuts and cinnamon. It tastes of autumn mornings and provides sustained energy for an active day.

As temperatures drop, training conditions change too. If you want to stay fit, make the most of autumn by:

If you’re changing your diet now, don’t expect miracles overnight. The body needs time to replenish its vitamin and mineral stores and stabilise the immune system. Consistency is key: It’s better to eat small portions of seasonal energy-boosting foods every day than the occasional nutrient-packed meal.

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Ingredients (serves 4):

– 1 Hokkaido pumpkin (approx. 1 kg)
– 1 onion
– 1 piece of ginger (approx. 3 cm)
– 2 tbsp olive oil
– 700 ml vegetable stock
– 200 ml coconut milk (or cream for a creamier version)
– salt, pepper, nutmeg
– Pumpkin seeds and a little pumpkin seed oil for garnishing

Method:

• 1. Wash the pumpkin thoroughly (Hokkaido pumpkins do not need to be peeled), remove the seeds and cut into cubes. Peel and chop the onion and ginger.
• 2. Heat the oil in a large saucepan, sweat the onion and ginger until translucent, add the pumpkin cubes and fry briefly.
• 3. Deglaze with stock, then simmer for approx. 20 minutes until the pumpkin is tender.
• 4. Purée the soup until smooth, stir in the coconut milk, and season to taste with salt, pepper and nutmeg.
• 5. Serve with roasted pumpkin seeds and a few drops of pumpkin seed oil.

Fitness focus: Beta-carotene for cell protection and eye health; ginger has anti-inflammatory properties and can support regeneration.

Ingredients (serves 4):

– 4 pre-cooked beetroots (or freshly cooked)
– 100 g fresh goat’s cheese or a small log of goat’s cheese
– 50 g walnut kernels
– 2 tbsp honey
– 3 tbsp olive oil
– 2 tbsp balsamic vinegar
– salt, pepper
– Fresh herbs (e.g. thyme or parsley)

Method:

• 1. Roughly chop the walnuts and toast them in a frying pan without any fat. Drizzle with honey and allow to caramelise, then leave to cool on baking paper.
• 2. Slice the beetroot thinly and arrange in a fan shape on plates.
• 3. Mix together the olive oil, balsamic vinegar, salt and pepper, and drizzle over the beetroot.
• 4. Crumble the goat’s cheese over the top, scatter the walnuts over the dish and garnish with fresh herbs.

Fitness focus: Beetroot can improve blood circulation and performance thanks to its nitrate content. Walnuts provide omega-3 fatty acids and zinc for cell protection and a healthy immune system.

Ingredients (serves 4):

– 800 g venison or roe deer goulash
– 2 tbsp clarified butter or oil
– 2 onions
– 2 carrots
– 1 stick of celery
– 200 g button mushrooms or porcini mushrooms
– 2 tbsp tomato purée
– 500 ml game stock or beef stock
– 200 ml red wine (optional; can be replaced with stock)
– 2 bay leaves, 3 juniper berries
– Salt, pepper, fresh thyme
– 1 tbsp cranberries (for the sauce)

Method:

• 1. Pat the meat dry and sear it well on all sides in hot clarified butter, then remove from the pan.
• 2. Dice the onions, carrots and celery, sweat them in the cooking fat, stir in the tomato purée and fry briefly.
• 3. Deglaze with red wine, allow to reduce, then add the stock. Return the meat to the pan and add the spices. Cover and simmer gently for approx. 1.5–2 hours.
• 4. In the last half hour, slice the mushrooms, fry them in butter and add to the ragout. Finally, stir in the cranberries and fresh thyme.

Fitness focus: Game meat is lean, rich in protein and provides iron for oxygen transport and recovery. Mushrooms provide vitamin D and B vitamins.