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Top 10 most nutritious autumn fruits and vegetables

Even if the weather gets colder, your choices are multiplied when it comes to healthy eating. The earth abounds in diversity in terms of vegetables and fruits, as evidenced by the eco-markets and stores large and small that have everything your heart desires. Now you have no excuse not to eat balanced and to cook thoughtfully.

The true flavor of the fruit, the diversity of varieties and the greatest amount of nutrients are accessible only in high season.

If you want to get the best out of this fall, you need to know from the start what fruits and vegetables to look for.

1. Apples

apple benefits
Although they are available all year round, autumn is the apple season and the only time you can eat them freshly picked. Their taste is different now, unlike the rest of the year.

Parents and doctors were always right when they recommended we eat apples. These fruits contain many antioxidants that help reduce the risk of developing various diseases. A diet rich in antioxidants is a reliable ally against the aging process.

Apples have plenty of vitamin C, helping the immune system fight against external factors. Pectin, valid in all autumn fruits, with edible peel, fights against bacteria in the intestines and lowers cholesterol levels. That's why apple peel should not be removed but consumed as a matter of priority - most nutrients and vitamins are stored there.

There are a multitude of recipes in which you can incorporate apple. Here are some ideas: apple pie, ripe apples, apple tarts, apple salads, compotes and more.

2. Brussels sprouts


Although it is native to Belgium, Brussels sprouts can be found in any country,  but autumn is the right time to eat it.

Rich in fiber, vitamins C, K and folic acid, Brussels sprouts help digestion, regulate blood sugar levels, facilitate the assimilation of calcium in the bones and blood clotting.

Brussels sprouts can be a real delicacy and an important source of nutrients when cooked properly. Here are some ideas: cut the cabbage in half, sprinkle with a little olive oil, season with salt and pepper and brown everything in the oven. A goodness will come out.

3. Cauliflower


Women, in particular, recognize a reliable ally in cauliflower. Cauliflower is an infallible alternative for all those who follow diets and want to replace flour and, automatically, dough, with something else: for example, cauliflower pizza top.

Its popularity is due to the fact that it has very few carbohydrates, it is one of the best sources of vitamin C and K. Also, the folic acid it contains is beneficial to any woman who intends to give birth, as it prevents the development of pathologies at the nervous level of the fetus.

In addition to the classic ways of cooking cauliflower by simmering or baking, you can opt for various cream soups or as a substitute for dough.

4. Pears


Pear is the queen of the season. Their scent is unique and the aroma unbeatable. Pears are a very healthy, moisturizing and nourishing snack. They contain a lot of vitamins and nutrients, are easy to eat and do not put pressure on your teeth or your digestive system.

Pears contain carbohydrates and pectin, which is a detoxifier, regulates the gastrointestinal tract and provides a real help to your immune system. Pears also help the body retain calcium better.

Enjoy pears by eating them naturally or in tarts with hard dough, in the oven, in syrup or cooked in compotes.

5. Grapes


Grapes - the delight of the season, which is why autumn is so beloved. Usually, it is consumed as such, their aroma and fragrance being extraordinary. Grapes can also be experimented with as a must.

There are over 60 types of grapes, all very rich in antioxidants and nutrients, helping to reduce inflammation, protect the heart, improve vision, joints and brain function.

6. Beets

6. Beets Wonderful in freshly squeezed juices, risotto and pasta, soups, or salads, beets are in its element when autumn comes. Although it can be found quite often in stores, only in autumn appear beet varieties, some less known to us: purple, gold, white and even multicolored.  Beets are a rich source of nitrate, which prevents dementia by increasing blood flow to the brain. This bloody beauty abounds in antioxidants, folic acid, potassium, and manganese, the latter helping to absorb calcium into the bones and clot the blood.  Last but not least, eating beets helps to reduce the occurrence of heart and liver diseases. What other reasons do you need to eat beets?

Wonderful in freshly squeezed juices, risotto and pasta, soups, or salads, beets are in its element when autumn comes. Although it can be found quite often in stores, only in autumn appear beet varieties, some less known to us: purple, gold, white and even multicolored.


Beets are a rich source of nitrate, which prevents dementia by increasing blood flow to the brain. This bloody beauty abounds in antioxidants, folic acid, potassium, and manganese, the latter helping to absorb calcium into the bones and clot the blood.

Last but not least, eating beets helps to reduce the occurrence of heart and liver diseases. What other reasons do you need to eat beets?

7. Pumpkin and zucchini


Pumpkin, pumpkin and squash are synonymous with autumn. Along with grapes, the pumpkin is the star of the season. Often associated with children celebrating Halloween, these fruits of the earth are very nutritious.

Did you know that a cup of diced pumpkin contains almost twice the recommended amount of vitamin A a day? By consuming this vegetable you get a lot of benefits, from improving blood pressure to the prostate. Pumpkin contains beta-carotene, which is also found in carrots and which fights free radicals.

There are a lot of options for eating pumpkin: sprinkled with olive oil, baked in the oven and then served with honey on it, in pies, bread, risotto or in the form of puree. Pumpkin seeds, which contain a large amount of dietary fiber, should not be neglected either.

Unlike the summer pumpkin, the pumpkin has a fine and velvety texture and an extra sweetness. Due to its thick shell, it can be stored for a long time. It's rich in Omega-3 and vitamin A. For a complete experience, add cinnamon and ginger to zucchini recipes - you won't regret it.

8. Mushrooms

mushrooms benefits
Mushrooms are found throughout the year, but autumn is their season, connoisseurs enjoying mushrooms and ghebe. A big plus of mushrooms is that they have virtually no fat - they are a great alternative to meat and are already part of many diets. Low in sodium, low in cholesterol, low in calories, and extremely rich in vitamin B.

This is how most fans and cooks cook it: on the grill, in the oven, in a pan with garlic and polenta or in various soups and stews.

9. Quinces

Quinces benefits
Quinces: fragrant and fragrant, they are a real challenge for both children and adults when eating them as such. Our grandmothers always compete in preparing the best quince jam with nuts, and others experiment with this fruit in compotes, tarts and salads.

Quince is fat-free and low in sodium. This fruit is an excellent source of vitamin C and should not be missing from anyone's fruit basket.

10. Walnuts


Walnuts are a delight, both as a quick snack and in cakes. Did you know that walnuts are actually walnut seeds? Due to their hard shell, they can be stored for months, even years. Walnuts are best known for their cakes or healthy snacks at work.

Walnuts improve metabolism and reduce cholesterol in the body. When eaten in the right amounts, nuts contribute to weight loss.

Walnuts have anti-inflammatory properties, help the intellect (they are a symbol of intelligence), improve male fertility and bone health. The high intake of B vitamins is extremely beneficial for pregnant women in the harmonious growth of the fetus.

Walnut has a crunchy texture and a delicious taste, which is why it can be included in almost any recipe: cakes, biscuits, cereals, energy bars, breads, salads, butter and more.

The seasonal fruits are so good and nutritious that you can make some supplies, either in the freezer or in the jar: compotes, vegetables cooked and put in sterilized jars, fruits cooked and stored with a little sugar, etc.

Seasonal fruits and vegetables are much richer in nutrients and flavor than those available for the rest of the year. Don't skip this stage!

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