In autumn, when the weather is dry, the body’s fluids are usually insufficient, which cause lack of qi and blood, dullness of the skin, and mental exhaustion.
Traditional health care typically considers “tonifying qi and blood, moisturizing the lungs and quenching thirst” as the main subjects of seasonal conditioning, and contemporary nutrition is constantly confirming the real effects of these components.
We will first look at the latest scientific research literature and health reports and then systematically unravel 4 snacks to be the most suitable for autumn consumption ——raisins, dried longans, walnuts, and red dates.
Moreover “allowing for scientific dosage and precautions to be of help to your achieving the goal of filling your mouth and stomach while satisfying your appetite, and your appearance will be age-defying”.
1. Raisins —— nourish the liver and kidneys and produce body fluids
1. Constituents: Raisins contain potassium, magnesium, dietary fiber, and polyphenolic antioxidants in abundance.
One study says that about 160 g/week (about 23 g/day) consumption can markedly elevate blood antioxidant capacity and thus, facilitate cardiovascular health.
2. Physiological effects: Polyphenols can facilitate vascular endothelial function and lower blood lipids; sugars and pectin offer quick energy to the body and relieve dry mouth and tongue in autumn, which is in harmony with the traditional description of “producing body fluids and quenching thirst, moisturizing autumn irritability”.
3. Suitable people: middle-aged and elderly people, those who have been using their eyes or brain for a long time, and those who are prone to cold hands and feet.
2. Dried longan (dried longan) —— nourishes the heart and spleen and calms the mind
1. Constituents: Dried longan is full of glucose, vitamin B, and minerals zinc, and iron.
Present-day research has it that the right amount of consumption would stabilize blood sugar and relieve insomnia and palpitations caused by blood sugar fluctuation.
2. Physiological effects: The warm and sweet traits give the heart and spleen what they need, nourish the blood, and soothe the mind. It is, however, mainly used as a companion in clinical intervention for insufficient qi and blood and memory loss.
3. Suitable people: adults with cold constitution, poor sleep quality, and slightly weak memory.
Note: People with hot constitution or symptoms of internal heat should keep their consumption at a low level so as not to worsen symptoms such as oral ulcers and constipation.
3. Walnuts —— brain-building, antioxidant, and blood vessel protection
1. Nutrients: Walnuts are a good source of α‑linolenic acid, linoleic acid, vitamin E, melatonin, and polyphenols.
Numerous animal experiments and clinical trials have confirmed that unsaturated fatty acids and polyphenols in walnuts can substantially lower oxidative stress in the brain and improve memory and learning abilities.
2. Physiological effects: Walnuts through neurotransmitter regulation and promotion of hippocampal neuroplasticity have made large improvements in attention and fluid intelligence.
The same time, its antioxidant components also protect the vascular endothelium and lower the risk of arteriosclerosis.
3. Appropriate dose: The cognitive and cardiovascular benefits become prominent when 2–3 (about 15–20 g) capsules per day are taken. In the case that this quantity is surpassed, calories will increase which will need to be managed together with the rest of the diet.
4. Red dates ——tonify the middle and replenish qi, nourish blood and calm the mind
1. Constituents: Red dates pack iron, vitamin C, flavonoids, and various amino acids into their tiny self.
Studies have shown that the iron in red dates has an increased absorption rate under the synergistic effect of vitamin C which can improve mild iron deficiency anemia while flavonoids have anti-inflammatory and immunomodulatory effects.
2. Physiological effects: The warm and sweet properties help the spleen and stomach to transport and give better qi and blood production.
Clinical observations also find the improvement of symptoms, i.e. insomnia and asthenia due to insufficient Qi and blood, when people consume red dates continuously.
3. Appropriate dose: 3–5 capsules (about 10–15 g) per day is the safe range. Diabetic patients or those with poor blood sugar control need to lower it as appropriate.
Autumn is“ Nourishes qi and blood and moisturizes body fluids ”critical period.
The four snacks of raisins, dried longan, walnuts and red dates, which have been scientifically verified, not only can satisfy the appetite of the mouth and stomach but also provide support to the body at the micronutrient level “both qi and blood supplement”.
If one follows the principle of moderation and combines it with a balanced diet and a regular routine, these four snacks will be able to help one keep one’s energy and blood full and youthful radiance in the autumn wind.
Meanwhile, we can start our healthier and more energetic autumn life by combining the old traditional health-preserving wisdom with modern scientific research outcomes.
Disclaimer: The following image/content has been generated by an Artificial Intelligence model and is not a photograph or a traditional human creation.
“Dr. Rana Patir is an eminent Neurosurgeon of India with more than 30 years of experience in the field of advanced neurosurgery. Besides being a teaching faculty at AIIMS and at Sir Ganga Ram Hospital, and professor of Neurosurgery at Guwahati Assam. He has also been the head of the department of Neurosurgery at Max hospitals, and Sir Ganga Ram hospital New Delhi. He is known as one of the best Neurosurgeons and spinal surgeons in India, having more than 10,000 neurosurgical procedures to his credit. He specializes in Minimal Invasive Brain and Spine Surgery, Skull Base Surgery, Neurovascular Surgery, Extra Cranial-Intracranial Bypass Surgery,”
