Soulfully Nourished

Autumn Season Produce

Autumn is in full swing and just like our wardrobe selection changes with the seasons, so should our diet as our bodies need to change throughout the seasons. So what should one be eating at this time of year? As the temperatures drop, we need to nourish and warm the body from the inside with foods like Root vegetables, Whole grains, Legumes, Green vegetables, Fruit, Fish and Herbs.

As we move into Autumn, if you’re looking for fruits, opt for blackberries, pears, and pomegranates, as not only will they be at their cheapest, they’ll also be much brighter and taste better as they haven’t travelled long distances before reaching your plate.  

When it comes to vegetables, look out for price drops in mushrooms, peppers, rockets, and squash which are all in season during Autumn.  

`Not only will you get more for your money, but you’ll also get more nutrients from these foods as eating fresh ripe produce optimises the concentration of nutrients.

  • Blackberries – A great source of vitamin C, manganese, and vitamin K, blackberries are also packed with antioxidants that can help to fight the effects of the common cold. Not only that, but they contain fibre, which helps with digestion, reduces cholesterol, and makes you feel fuller for longer.
  • Cabbage  – Many studies suggest that increased consumption of foods like cabbage decreases the risk of diabetes, obesity, heart disease, and overall mortality. It can also help promote a healthy complexion, increased energy, and overall lower weight. Eating cabbage is also linked to lowering high blood pressure, as it contains potassium, a mineral and electrolyte that helps your body control blood pressure.
  • Mushrooms – As we fall into Autumn, many of us will benefit from a boost of vitamin D, and that’s where mushrooms can help, as they are the only type of produce which contains this vitamin. Vitamin D helps your body absorb calcium to maintain and build strong bones.
  • Pears – Pears are not only delicious and low in calories, but they also offer a wide number of health benefits. They are a rich source of key minerals, including copper and potassium. Copper plays a role in immunity, metabolism, and nerve function, whereas potassium aids muscle contractions and heart function.
  • Peppers – Whether you prefer red, yellow, or green, eating peppers could have a surprising impact on your health. Bell peppers are rich in antioxidants and vitamins C, E, and beta-carotene which helps to protect against conditions like heart disease.
  • Plums – Sweet and juicy, did you know plums are also stuffed with fibre, helping slow down a blood sugar spike after consuming carbohydrates? They can also help to regulate your blood sugar levels, as they boost your body’s production of the hormone adiponectin. Even dried plums may have benefits, as research on animals shows prunes may help reduce and even reverse bone loss.
  • Pumpkin – Like carrots, pumpkin is high in beta carotene, not to mention vitamin C, vitamin E, iron, and folate, which strengthen your immune system. Adding pumpkin to your diet can help your immune cells work better to fight germs, and even speed healing when you get a wound.
  • Rocket – Surprisingly, rocket not only adds a lovely peppery flavour to your salad, but it also contains calcium, which is vital for bone and tooth health, muscle function, and nerve function. It’s also full of folate, a vitamin which Folate, a B vitamin which supports the production of DNA and other genetic material. Folate is particularly important for women who are pregnant or planning to become pregnant.
  • Squash – A food staple during autumn, squash can be enjoyed in a variety of ways. Whether you blend it into a soup or have it roasted on your Sunday lunch, your body will reap the benefits of this wonderful vegetable. Research suggests that phytonutrients, such as zeaxanthin and lutein, found in butternut squash may help to protect eye health. Alongside this, beta-carotene also plays a role in eye health and healthy cell renewal, which you’ll find inside a variety of squash.
  • Pomegranate – Pomegranates contain ellagitannins, which are compounds that help to reduce inflammation in the body. Thanks to this, they also help with our brain health, protecting against conditions that cause oxidative stress. These ellagitannins are believed to help the gut produce a compound known as urolithin A, which has been studied for its capabilities to reduce and delay the onset of cognitive diseases

See the full list of Autumnal Seasonal Produce below.

Benefits of Eating Seasonal Produce
RELATED: Benefits of Eating Seasonal Produce

September

Aubergine, Beetroot, Blackberries, Broccoli, Brussels Sprouts, Butternut Squash, Carrots, Cauliflower, Celery, Courgettes, Chicory, Chillies, Cucumber, Damsons, Garlic, Kale, Kohlrabi, Leeks, Lettuce, Mangetout, Marrow, Onions, Parsnips, Pears, Peas, Peppers, Plums, Potatoes, Pumpkin, Radishes, Raspberries, Rhubarb, Rocket, Runner Beans, Samphire, Sorrel, Spinach, Spring Greens, Spring Onions, Strawberries, Summer Squash, Sweetcorn, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms.

Autumn Season Produce

October

Aubergine, Apples, Beetroot, Blackberries, Broccoli, Brussels Sprouts, Butternut Squash, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Chillies, Courgette, Cucumber, Elderberries, Kale, Leeks, Lettuce, Marrow, Onions, Parsnips, Pears, Peas, Potatoes, Pumpkin, Radishes, Rocket, Runner Beans, Spinach, Spring Greens, Spring Onions, Summer Squash, Swede, Sweetcorn, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms, Winter Squash.

Autumn Season Produce

November

Apples, Beetroot, Brussels Sprouts, Butternut Squash, Cabbage, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Cranberries, Elderberries, Jerusalem Artichokes, Kale, Leeks, Onions, Parsnips, Pears, Potatoes, Pumpkin, Swede, Swiss Chard, Turnips, Watercress, Wild Mushrooms, Winter Squash.

Autumn Season Produce

*Do connect with me on Instagram at @KiranSinghUK, @SoulfullyNourishedUK & @SlowSimpleIntentional for behind the scenes, daily updates, inspiration and more!

HELLO, YOU!

I am Kiran and I'm a Lifestyle Coach, Podcast Host, Vegetarian Nutritionist, NLP Master Practitioner, Author and an Interior Designer.

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