Seasonal Superstars: Nutrient-Rich Fruit and Veg for Autumn and Winter

Seasonal Superstars: Nutrient-Rich Fruit and Veg for Autumn and Winter

Photo: Sebastian Coman Photography

As the leaves fall and winter creeps in, the nature of our foods change too. It's that time when the seasons shake things up and we get a whole new set of fruits and veggies to play with. If you're looking to increase your nutritional intake in the colder months, you're in for some deliciously autumnal foods. We've got a crop of fruits and vegetables that are in their prime right now. Not only do they taste distinctive, they'll also load you up with precious nutrients. Let's dive into our top picks for autumn and winter veggies that need to grace your table.

Seasonal Vegetables:

  1. Brussels Sprouts (October - February): These bite-sized wonders are rich in vitamin K, crucial for bone health and blood clotting. They also offer abundant vitamin C, perfect for immune support during flu season.
  2. Butternut Squash (October - December): An autumn favourite, butternut squash boasts vitamins A and C, crucial for skin health and immunity.
  3. Kale (September - February): As the cold sets in, kale’s sweetness emerges. This green powerhouse is a source of vitamins A, C, and K and essential minerals like calcium and potassium.
  4. Beetroot (October - January): With its earthy flavour, beetroot is a stellar source of folate, fibre, and antioxidants. Studies have shown its potential in supporting heart health.
  5. Swede (Rutabaga) (October - March): This versatile root vegetable is brimming with vitamin C and manganese.
  6. Parsnips (October - April): These naturally sweet vegetables provide an excellent dose of folate, fibre, and vitamin C.


Seasonal Fruits:

  1. Apples (September - November): A quintessential autumn fruit, apples are rich in dietary fibre and vitamin C, promoting digestive health and immunity.
  2. Pears (August - January): Known for their soft texture and sweetness, pears offer dietary fibre, which aids digestion and helps maintain stable blood sugar levels.
  3. Cranberries (October - December): Often associated with festive meals, cranberries are packed with antioxidants and have been researched for their potential in urinary tract health.
  4. Persimmons (October - February): These orange, tomato-like fruits are an excellent source of vitamins A and C and provide a good amount of dietary fibre.

Embracing seasonal vegetables offers numerous advantages. They tend to be fresher, tastier, and more nutrient-dense, having been harvested at their peak. Consuming seasonal produce aligns with nature's rhythm, potentially offering the nutrients most required during specific times of the year.

And finally, for those intrigued by the vibrant hues of purple fruits and vegetables, the Haskap berry remains a beacon of nutritional promise, especially in its versatile forms offered by Haskapa. Although this powerhouse berry is harvested in Summer, Haskapa freeze dry these superberries so they retain their nutritional goodness for you to consume year-round. Their high anthocyanin and antioxidant content makes them stand out as one of the most potent berries around. check out the science behind the Haskap berry here.