1. Pumpkins
Did you know that pumpkins are a quintessential autumn superfood, packed with vitamins, minerals, and antioxidants? Rich in beta-carotene, a powerful antioxidant that converts to vitamin A, pumpkins help promote healthy vision, skin, and immune function. They are also low in calories and high in fibre, which aids digestion and can help manage weight.
2. Apples
Apples are at their best in October and offer a sweet, crunchy snack packed with fibre and vitamin C. Their high fibre content aids in digestion and can help regulate blood sugar levels, making them great for maintaining stable energy throughout the day. The antioxidants found in apples, such as quercetin, can reduce inflammation and boost your immune system
3. Kale
Kale thrives in the cooler months and is an excellent source of vitamins A, C, and K, as well as iron and calcium. These nutrients are essential for maintaining strong bones, a healthy immune system, and clear skin. Kale is also a potent source of antioxidants that help fight inflammation and detoxify the body.
4. Brussels Sprouts
Though they may not be everyone’s favourite, Brussels sprouts are a true autumn superfood, packed with vitamin C, vitamin K, and fibre. These small but mighty vegetables can help lower inflammation, improve heart health, and support your immune system. The high fibre content also supports digestive health and can lower cholesterol levels.
5. Beetroot
Beetroot is a root vegetable in season during autumn and is a rich source of folate, iron, and nitrates. Nitrates in beetroot have been shown to improve blood flow, lower blood pressure, and enhance exercise performance by increasing oxygen efficiency. Beetroot is also high in antioxidants, which help fight free radicals in the body.
6. Leeks
Leeks are a versatile vegetable that peaks in October. They are a good source of vitamin K, which supports bone health, and manganese, which aids in metabolism. Leeks also contain prebiotics that help promote healthy gut bacteria, improving digestion and overall gut health.
7. Blackberries
Blackberries are still in season in early October and provide a powerhouse of nutrients. They are packed with vitamin C, vitamin K, and manganese. High in antioxidants and fibre, blackberries help to reduce inflammation, support heart health, and improve digestive function. Their deep purple hue indicates high levels of anthocyanins, compounds that protect cells from oxidative stress.
8. Parsnips
Parsnips become sweeter after the first frost, making October the perfect time to enjoy this root vegetable. They are high in fibre and rich in vitamin C and potassium, which supports heart health and aids in muscle function. Parsnips also contain folate, which is crucial for cell development and heart health.
9. Carrots
Carrots are another autumn favourite that are brimming with beta-carotene, which the body converts to vitamin A. This vitamin plays a critical role in maintaining healthy skin, eyes, and a robust immune system. Carrots are also rich in fibre, which helps with digestion, and antioxidants, which can reduce the risk of chronic diseases.
10. Cabbage
Cabbage, particularly varieties like red and savoy, is abundant in October. It is rich in vitamin C, vitamin K, and fibre, supporting immune function and digestive health. Cabbage is also full of antioxidants and anti-inflammatory compounds like glucosinolates, which may help reduce the risk of certain cancers.
