Seasonal Fruits and Vegetables to Keep Body Healthy in Autumn
Autumn is a season of transition, when the hot summer days give way to cool, crisp air and the leaves begin to change color. It is also the season of bountiful harvests, making it the ideal time to eat fresh, healthful fruits and vegetables in season. In this post, we will look at the best seasonal fruits and vegetables to eat in fall 2023 to keep your body healthy.
With autumn comes the fruits and vegetables that will accompany us in the seasonal change, nourishing us properly, both raw and in sweet and soft preparations, with fiber, minerals, and vitamins, such as creams and purees, which we can elaborate with pumpkin, courgette, sweet potato, potato or leek. In this article:
- Benefits of Eating Seasonal Fruits and Vegetables in Autumn
- Fruits and vegetables to keep the body healthy
Benefits of Eating Seasonal Fruits and Vegetables in Autumn:
Eating seasonal fruits and vegetables in fall not only supports local agriculture and lowers your carbon footprint, but it also provides numerous health benefits. Seasonal produce is often more nutritious, fresher, and less expensive than out-of-season produce sent from afar. Also, seasonal food is frequently tastier, making it easier to include in your meals. You can guarantee that your body gets the nutrients it needs to stay healthy by eating a variety of seasonal fruits and vegetables.
Fruits and Vegetables to keep the body healthy:
Apples are a traditional fall fruit that is plentiful during this time of year. They come in a variety of flavors and can be eaten raw, cooked, or baked.
Apple’s Health Benefits
Apples are high in fiber, vitamin C, and antioxidants, making them an ideal choice for digestive health and immune system support. They also include flavonoids, which have been linked to a lower risk of heart disease and certain cancers.
Delicious Apple Recipes
- Apple Cider Vinegar Dressing: Mix apple cider vinegar, olive oil, honey, mustard, and salt for a delicious dressing that can be used on salads or as a marinade.
- Baked Apples: Core and slice apples and bake them with cinnamon and honey for a sweet and healthy dessert.
- Apple and Brie Grilled Cheese: Slice apples and brie cheese and grill between two slices of whole-grain bread for a delicious and nutritious sandwich.
Pears are another delectable fruit that is in season throughout the autumn season. They are low in calories and high in fiber, making them a good choice for weight management.
Pear Health Benefits:
Pears are abundant in vitamin C and copper, both of which are vital for immune system health. They are also high in antioxidants, which can help lower the risk of chronic diseases such as cancer and heart disease.
Tasty Pear Recipes
- Pear and Arugula Salad: Toss sliced pears and arugula with walnuts, goat cheese, and a balsamic vinaigrette for a healthy and flavorful salad.
- Pear and Ginger Smoothie: Cut the pears into chunks and place them in a blender, add the grated ginger, Greek yogurt, almond milk, and honey (if using) to the blender. Add the ice cubes on top of the other ingredients. Blend the mixture on high speed until it becomes smooth and creamy. Pour the smoothie into glasses and serve immediately.
Pumpkins are popular as we enter the autumn season. They are not only delicious, but they also provide a number of health benefits. Pumpkins are high in vitamins A, C, and E, as well as potassium and fiber.
Pumpkins include vitamin A, which improves eye health and helps prevent age-related vision loss. Pumpkins’ high vitamin C content helps to improve the immune system and promotes good skin.
Pumpkins’ potassium content can help regulate blood pressure and minimize the risk of heart disease.
Pumpkin fiber aids digestion by regulating digestion and promoting regular bowel movements.
Delicious Pumpkin Recipes:
- Pumpkin Soup: On a cool fall day, this creamy and soothing soup is ideal. To make a wonderful and warming supper, combine cooked pumpkin with vegetable broth, cream, and seasonings like nutmeg and cinnamon.
- Pumpkin Pie: No fall celebration would be complete without pumpkin pie! Fill a pre-made or homemade crust with a mixture of pumpkin puree, eggs, cream, and spices like ginger and cloves.
- Roasted Pumpkin Seeds: Don’t throw away those pumpkin seeds! Clean them and bake them with olive oil and salt for a nice and healthy snack.
Squash, like pumpkins, is high in vitamin A, which aids in eye health.
Squash’s high vitamin C content can help enhance the immune system and fight infections. Squash contains antioxidants that can help protect the skin from injury and prevent premature aging.
Squash’s calcium and vitamin K content can help strengthen bones and minimize the risk of osteoporosis. Squash’s high fiber content can assist regulate digestion and encourage regular bowel motions.
Recipes for Squash:
- Soup with Butternut Squash: This creamy and fragrant soup is ideal for a pleasant autumn evening. Roast butternut squash with garlic and onion, then puree with vegetable broth, cream, and herbs like thyme and sage.
- Squash Casserole: A crowd-pleaser, this flavorful casserole. Cooked squash is layered with breadcrumbs, cheese, and spices like paprika and garlic powder, then baked until golden brown.
- Spaghetti Squash Stir Fry: Use spaghetti squash as a low-carb substitute for noodles for a nutritious and delicious meal choice. To make a tasty dinner, stir-fried prepared spaghetti squash with your favorite vegetables and protein, then season with soy sauce and sesame oil.
Sweet potatoes are a tasty and nutritious food that is popular during the autumn season. They are not only flexible and simple to make, but they also have a number of health benefits. Sweet potatoes are high in fiber and potassium, as well as vitamins A, C, and B6. Sweet potatoes’ high fiber content can help regulate digestion and prevent constipation.
The high vitamin C concentration in sweet potatoes can help improve the immune system and fight off illnesses.
Sweet potatoes include potassium, which can help control blood pressure and lower the risk of heart disease.
Recipes for Delicious Sweet Potatoes:
- Roasted Sweet Potato Wedges: Serve as a side dish or as a nutritious snack with this quick and easy recipe. Just cut sweet potatoes into wedges, drizzle with olive oil and seasonings such as paprika and garlic powder, and bake until golden brown in the oven.
- Sweet Potato Casserole: A crowd-pleaser, this classic fall dish. Cooked and mashed sweet potatoes are combined with brown sugar, butter, and cinnamon before being topped with a crunchy pecan topping and baked till bubbling and delectable.
- Sweet Potato and Black Bean Chili: For a hearty and healthy dinner option, try making a sweet potato and black bean chili. Sauté onions and garlic in a pot, then add diced sweet potatoes, black beans, diced tomatoes, and chili powder. Let simmer until the sweet potatoes are tender and the flavors are melded together.
Brussels sprouts are a nutrient-dense vegetable that is often overlooked despite its numerous health advantages. They are not only high in vitamins and minerals, but they may also be rather pleasant when prepared properly.
Brussels sprouts’ high fiber content can help lower cholesterol and lower the risk of heart disease. Brussels sprouts include fiber, which can help regulate digestion and prevent constipation. Brussels sprouts include vitamin K, which can help enhance bone health and prevent osteoporosis.
Delicious Brussels Sprouts Recipes:
- Roasted Brussels Sprouts: This straightforward recipe is a tried-and-true way to make Brussels sprouts. Sprinkle the sprouts with olive oil, salt, and pepper before roasting until crispy and golden brown.
- Brussels Sprouts and Bacon Hash: Make a Brussels sprouts and bacon hash for a delightful and flavorful breakfast choice. In a skillet, cook diced bacon, onions, and Brussels sprouts until crispy and caramelized, then serve over eggs and toast.
- Balsamic Glazed Brussels Sprouts: Make balsamic glazed Brussels sprouts for a sweet and tart side dish. Mix the sprouts with the balsamic vinegar, honey, and garlic, then roast until tender and coated in a wonderful glaze.
Kale is a lush green vegetable that has recently acquired popularity due to its numerous health advantages. Kale contains vitamins C and K, as well as calcium, potassium, and fiber. Kale includes anti-inflammatory and antioxidant chemicals that can help reduce inflammation in the body.
Kale’s strong vitamin C concentration can help strengthen the immune system and defend against infections.
Kale’s vitamin A content can aid in the promotion of healthy vision and the prevention of age-related eye disorders.
Kale Recipes You’ll Love:
- Kale Chips: Make kale chips for a crispy and healthful snack. Mix kale with olive oil, salt, and pepper, and bake until crisp.
- Kale Caesar Salad: Instead of romaine lettuce, try kale in a classic Caesar salad. Massage the kale with the dressing to soften it, then sprinkle with croutons and Parmesan cheese.
- Kale and White Bean Soup: Make a hearty and nutritious soup with kale and white beans. In a pot, sauté onions and garlic before adding kale, white beans, and chicken broth. Cook until the kale is soft and the flavours have combined.
Tips for healthy eating in autumn
1. Choose seasonal foods
During this season is the season for pomegranate, peach, guava, quince, prickly pear, grapes, oranges, pears, tangerines, apples, avocados, grapefruit, and nuts are also very much in vogue. On the other hand, there are vegetables such as cabbage, beets, peas, green beans, potatoes, artichokes, cauliflower, pumpkin, zucchini, and aubergines, while others such as carrots, leeks, and onion.
Many of these foods are rich in vitamin C, which strengthens the immune and respiratory systems, as well as containing beta-carotene, a pigment found naturally in intensely colored orange or yellow fruits and vegetables, which can be transformed into vitamin A, essential for normal growth and development, strengthening the immune system and sight, in addition to the fact that its regular consumption is related to the reduction of suffering from lung cancer. Finally, many of them also provide you with hydration or a natural consumption of carbohydrates to keep you energized and healthy.
2. Eat hot, but without exceeding the calories
While it is true that we seek to feel comforted by the lack of heat in the environment, it is not necessary to exceed the calories we consume. On these dates, it is advisable to consume hot meals and drinks, but not everything is hot cakes or hamburgers, on the contrary, broths, soups, and creams are ideal options to keep our bodies warm when the temperature drops.
In the case of drinks, you can drink tea, it is craving because it is hot and keeps the body at this temperature, but avoid adding too much sugar or use a sweetener without excess calories. Prepare teas at home with ingredients that help strengthen your immune systems, such as cinnamon tea with orange, lemon tea, or ginger tea, you can also prepare hot chocolate using one with more than 70% cocoa.
3. Take care of excess carbohydrates but do not avoid them
Carbohydrates are essential for energy, and neither these nor sugar or fats are harmful when taken according to each person’s caloric needs, not abusing them and staying active is the key. However, many times we avoid carbohydrates for fear of gaining weight, but for example, legumes are a fundamental source of carbohydrates for this time of year.
Some of them, such as chickpeas, peas, or lentils, are excellent for autumn, since we can not only prepare hot soups, but they can also be served as a garnish, which provides other nutrients such as dietary fiber, minerals, and essential vitamins.
4. Choose healthy fats
If you want to lose weight regularly, the rule is to avoid saturated and trans fats, however, the former should actually be consumed, but in moderation. In addition to these, we have a source rich in fats that are healthier, for example, nuts, which not only provide healthy fats but also have other nutrients such as fiber, vitamins, and minerals, as well as being low in calories.
This does not mean overeating these foods, but it does mean helping us to keep our energy high, so it is good not to forget to add nuts such as almonds, pistachios, walnuts, and peanuts. Likewise, avocado is a fruit that provides healthy fats, and using olive oil is also an excellent option. For example, you can make a rich fresh salad with lettuce, baby spinach, radish, apple, walnuts, and a drizzle of olive oil.
5. Do not forget the seeds and cereals
Seeds and cereals are great allies at this time, you can include them in your diet according to your needs, such as brown rice or quinoa, but there are also buckwheat or oat flakes. Oatmeal is highly recommended in diets to lose weight and you can prepare it in many ways. At GastroLab we constantly share recipes for drinks, breakfasts, and meals that include this cereal.
Seeds are also a great ally to keep our immune system strengthened and energy up. Of course, we have chia seeds, sunflower seeds, and flaxseeds, with which you can prepare salads, drinks, and even breakfasts.
6. Hydration above all
Fruits and vegetables make up the foods that we have labeled as “healthy” and it is not only because they contain few calories, but they also provide the body with essential vitamins and minerals that are discarded by our body daily, therefore, we must not forget to eat them daily. but something fundamental is that many of them are composed of 80 or 90% water, so consuming them is a good way to stay hydrated.
On the other hand, drinking tea as we discussed is a good way to hydrate at this time, fresh water , but above all, do not forget to drink natural water. If you forget, you can, for example, allocate a bottle to this drink, so every time you see it you will not only notice how much water you are drinking but having it on hand will make it easier for you to stay hydrated. Water helps detoxify the body, and keep us fit and healthy.
7. Forget miracle diets
Well, they say that everything worthwhile is hard to achieve, think that just as it took time to gain weight, it will be necessary to invest time and effort in returning to the ideal weight. Miracle diets can affect your health if you are not being advised by a health specialist, so avoid them without going to a nutritionist; On the other hand, maintaining a healthy lifestyle with a balanced diet and avoiding excess will be excellent for losing weight.
On the other hand, healthy juices are an ideal complement to losing weight, but also to strengthen your immune system, detoxify your body and gradually incorporate vegetables and fruits into your diet, but these are not miraculous either. Include them in your healthy diet and you will soon see positive changes in your body.
What are some autumnal fruits and vegetables?
Apples, pears, pumpkins, squash, sweet potatoes, Brussels sprouts, kale, and cranberries are some favourite seasonal fruits and vegetables for fall.
What is the significance of eating seasonal produce?
Consuming seasonal food guarantees that you are getting the most nutritious and fresh fruits and vegetables. It also supports local farmers and minimises the carbon footprint of hauling products from far distances.
How can I use seasonal food in my cooking?
Answer: You can use seasonal vegetables in salads, soups, stews, roasted foods, and baked products to include it into your meals.
Is there any health advantage to eating seasonal produce?
Absolutely, because it is selected at its optimal maturity, seasonal produce is often more nutrient-dense. It also has more flavour and can be less expensive than out-of-season produce.
What are some of apples’ health benefits?
Apples contain a lot of fibre, vitamin C, and antioxidants. They can aid in the reduction of cholesterol levels as well as the risk of heart disease, stroke, and several malignancies.
To summarise, including seasonal fruits and vegetables in your diet is a simple and efficient strategy to maintain your body healthy during the autumn season. From apples and pears to pumpkins and squash, the autumn harvest is rich in nutrient-dense vegetables that can boost your immune system, reduce inflammation, and improve digestion. Choosing seasonal vegetables supports local farmers while also lowering the carbon footprint of transporting produce from afar. So, the next time you’re at the grocery store or farmers market, seek seasonal fruits and veggies and start adding them to your meals for a healthy and enjoyable autumn season.