Since nowadays most supermarkets carry every food we can think of, we have lost touch and forgotten the seasonality of produce. Because eating local and seasonal has tremendous benefits, I have created this guide to help you identify what's in season in autumn. This is a selection of popular, very nutritious fruits and vegetables that are commonly available throughout the fall.

❤ TIP: Use these ingredients in your recipes, both raw and cooked, to receive all their health-giving properties. Boil, roast, sauté, mix into salads, stir-frys, soups, sauces or dips, experiment also with juices, smoothies or desserts. Rotate them often to receive all the different properties of each food. If there are any ingredients in this list that you have never tried before, I encourage you to pick a new vegetable or fruit to experiment with each week. 

I hope this guide gets you excited to include and enjoy more of these fruits and veggies in you diet, and to get creative with them!

 

vegetables

 

Beetroots promote liver detoxification, improve circulation and purify the blood. High in antioxidants and phytochemicals that maintain a healthy heart, improve nerve functions and lower blood pressure. 

Cabbage has a balancing and grounding effect. It stimulates digestion, aids bowel regularity, and promotes liver detoxification. Contains sulfur, a beauty mineral which contributes to great skin.

Celery lowers blood pressure and reduces risk of blood clots and strokes. Beneficial for skin, nails, bones, muscles and joints. It also reduces cortisol, the stress hormone. Celery is high in fiber, inducing a feeling a fullness. 

Mushrooms contain powerful medicinal properties, some varieties more than others. Include button mushroom, crime, shiitake, chaga or reishi. They boost the immune system, and fight inflammation.

Winter Squashes come in different varieties but they all share similar benefits. These high fiber foods promote bowel regularity. They contain vitamins that keep a heart healthy, fight inflammation, and support a healthy pregnancy.

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Broccoli contains important medicinal properties. Promotes eye health, encourages great skin, repairs damaged tissue, helps strengthen the immune system, and blocks the growth of cancer cells.

Cauliflower can protect against prostate cancer, can reduce the risk of heart disease, and reduce inflammation. High in vitamin C and K, B vitamins, folate, and fiber. The orange variety is higher in vitamin A.

Jerusalem Artichoke is a root that is eaten just like a potato. Its high in fiber which helps keep a healthy digestive system. Contains good amounts of iron and potassium, as well as vitamin A and vitamin C.

Sweet Potatoes keep steady blood sugar levels. Provide high amounts of beta-carotene and vitamin C, which combats free radicals, support the immune system, and keep skin healthy and young.

Brussel Sprouts (from the cabbage family) are higher in anti-cancer compounds than other cabbages. High in vitamin K, vitamin A, and vitamin C make it a powerful anti-inflammatory.

Carrots are high in fiber, promoting a feeling of fullness, and aiding bowel regularity. Contains carotenoids, lycopene, lutein and silicon which contribute to good eye sight, healthy skin, hair and nails.

Kale is an exceptional source of chlorophyll, calcium, iron, magnesium, and antioxidants. Promotes detoxification, hormone balance, and strong bones. Its anti-inflammatory and aids digestion.

Swiss Chard helps balance blood sugar levels. The colours in the leaves and stems are loaded with phytonutrients which provide antioxidant, anti-inflammatory, and detoxification support.

 

fruits

 

Apples help reduce both constipation and diarrhoea. It also maintain stable blood sugar. The antioxidants in apples help preserve bone health, protect against free radical damage to the heart, bones and blood, and fights inflammation.

Pears contain water-soluble fiber which greatly reduce constipation. A combination of potassium, pectins and tannins help dissolve uric acid, beneficial for gout and arthritis. 

Figs reduce constipation due to the high fiber content, maintaining a healthy digestive system. They contain high amounts of calcium and potassium, which regulate blood pressure, the proper functioning of muscles and nerves, and strengthen bones. 

Persimmons (aka Kaki) are a great source of fiber and energy. They contain powerful antioxidants that fight free radical damage and inflammation in the body. 

Grapes are high in antioxidants which protect from free radical damage, protect against cancer, and promote healthy skin. Particularly high in resveratrol, which has antiaging properties. Can also act as a diuretic, helping to flush our excess water.

Pomegranates contain antioxidants and flavonoids that reduce inflammation, promote joint health, and can protect against breast, prostate, colon and lung cancer. The juice improves blood flow, decreases blood pressure and protects against heart disease.

 

This list is by no means exact or complete, its meat to serve as a rough guide of what is commonly available during the fall in the northern hemisphere. For information purposes I have included a small intro to some of the benefits and properties of these foods. However, instead of focusing on these properties, focus on eating a variety of fruits and vegetables, frequently. They will ALL do you good, no matter what!

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