Vegetables and fruits of the autumn season

Autumn is a season rich in fruit and vegetables useful for strengthening the immune system and keeping ailments away: here’s what you should eat.

In autumn , dishes and tables change color, opening up to the new shades of fruit and vegetables of this season: pumpkin, radicchio, mushrooms, cabbage, grapes, pomegranate, apples, chestnuts, persimmons, these are the main ingredients of this period. Let’s find out together what are the vegetables and fruit of the autumn season?

What are autumn vegetables?

The typical vegetables of the autumn season are excellent allies for strengthening the immune system and keeping seasonal ailments away , furthermore, being rich in fibre, they help the feeling of satiety and can also be consumed in large quantities as they are low in calories.

Chestnuts

Chestnuts supply energy, remineralize the body and counteract fatigue . In fact, they have a high caloric intake (around 200 kcal per 100 g of roasted chestnuts), and can therefore be consumed as a snack to break hunger and as an energy recharge, especially for athletes. However, their consumption at the end of a meal should be avoided. They are a source of potassium, calcium, phosphorus, iron and group B vitamins. Finally, they contain fibre , useful for helping intestinal activity.

Cabbage

Cabbages are a panacea for health: an important source of beneficial substances that  help the immune system  defend our body from diseases and attacks by germs and bacteria; furthermore, thanks to the joint action of various substances, they are real bodyguards with anti-tumor properties .

Pumpkin

Pumpkin is one of the most versatile seasonal vegetables: it can be used as a side dish or for the preparation of soups and veloutés, or as an ingredient for desserts. It is low in calories (only 18 kcal per 100 g) and is rich in carotenoids which are then transformed into vitamin A , essential for the health of the skin, eyes, bones and teeth; it is rich in potassium , furthermore, it improves the functioning of nervous exchanges and the cardiac muscle .

Radish

It has important purifying and digestive properties: it contains bitter substances that naturally stimulate digestive processes and improve liver function. Therefore excellent for counteracting the flare-up of gastritis and dyspepsia often related to the change of season. It also has diuretic properties given the supply of water and potassium and is an excellent ally in low-calorie diets.

Mushrooms

Mushrooms contribute to the proper functioning of the immune system and are therefore a food recommended during the change of season between summer and autumn, a period in which they can also be consumed fresh. Their caloric intake is not high, there are different varieties and the caloric content is around 25 kcal per 100 g of fresh product. They also contain a lot of water, up to 90% of their weight, which makes them an optimal ingredient for those who are on a diet or want to lose weight. They are also a good source of mineral salts such as potassium and phosphorus, B vitamins and antioxidant substances ; they are useful in  combating cardiovascular diseases and in stemming accumulations of cholesterol in the arteries.

Carrots

Carrots are available all year round, but in autumn they are especially sweet and tasty . They can be eaten raw, grilled or used in soups and stews. They are especially rich in beta-carotene, which is an antioxidant converted to vitamin A in the body. Vitamin A is essential for vision health, cell growth, the immune system and skin health while antioxidants help fight oxidative stress in the body, reducing the risk of cell damage and contributing to the prevention of chronic diseases.

Beets

Red beets are available in the fall and can be cooked, grilled or used in salads. Beets are a good source of vitamins and minerals, including vitamin C, vitamin B6, folic acid, potassium, magnesium and iron. These nutrients are important for the overall health of the body.

Potatoes

Potatoes are a perfect comfort food for fall. They can be prepared in many ways, such as mashed, baked, fried or boiled. Potatoes are a significant source of complex carbohydrates, which provide energy to the body. This makes them a suitable food choice for supporting physical activity and metabolic functions.

Onions

Onions are available year-round, but many varieties reach peak freshness in the fall. They can be used as a basic ingredient in many recipes. Onions contain antioxidants, such as quercetin, flavonoids and vitamin C, which supports the immune system, promotes healthy skin and helps the body absorb iron.

Radishes

Radishes are crunchy and spicy and can be added to salads or eaten as a snack. Perhaps not everyone knows that radishes belong to the Brassicaceae family, also known as the cruciferous family, which also includes cabbage, broccoli and cauliflower. Radishes offer some health benefits, although they are generally consumed in smaller quantities than other vegetables. They have low calorie content, are rich in water and contain vitamin C.

What is the fruit of the autumn season?

Fruit is rich in vitamins and minerals, but in this case you need to pay attention to the quantities, especially with grapes, persimmons and chestnuts, which are rich in sugars and their consumption should therefore be limited to a small portion 2-3 times a week , especially if you want to embark on a slimming journey with a controlled low-calorie regime.

Grape

Being, as mentioned, very sugary (contains 15.6 g of simple sugars per 100 g), it is advisable not to exceed 100 g in portion. Due to its energy content it is excellent for breakfast, to be enjoyed with a low-fat yogurt and a spoonful of oats. It also contains phosphoric acid and silicon and is therefore indicated as a tonic for the nervous system to ward off seasonal sadness.

Apple

It is the symbolic fruit of autumn, excellent as a snack to combat tiredness, irritability and lack of appetite . It is a fruit low in sugar and fat and rich in pectin, which helps keep blood sugar levels under control . The greatest pectin content is in the peel, so we choose organic apples to wash well and consume with the peel to obtain the greatest benefit. The apple can also become an excellent substitute for dessert: if you want something sweet it can also be eaten with a sprinkling of cinnamon and 10-20 g of dark chocolate flakes.

Pears

Pears are also typical of the autumn season. They are sweet and juicy and can be enjoyed fresh or used in various culinary preparations. Pears are rich in fiber, both soluble and insoluble. Fiber is important for digestive health, helping to regulate intestinal transit and helping to maintain a healthy digestive system. Pears contain essential vitamins, including vitamin C and B, such as niacin, pyridoxine and folic acid.

Citrus fruits

Some citrus varieties, such as mandarins and clementines, begin to become available in the fall. They are rich in vitamin C and can be enjoyed as a snack or added to salads.

Kiwi

Although kiwi is available throughout the year, its peak ripening season can vary depending on the variety and region. In many regions, kiwi harvesting takes place in autumn. Kiwis are also rich in vitamin C.

Pomegranate

Often used as an ornament on tables and compositions, it is a fascinating fruit with its hard skin and the many seeds inside; it is rich in potassium, phosphorus and vitamins A and C. The seeds are juicy and sweet on the palate but at the same time have a slightly acidic flavour. It can be eaten alone, or used to garnish salads and fruit salads, furthermore by squeezing it you can obtain an excellent thirst-quenching juice.