Eating In Season: Nourish Yourself With These Autumn Foods
Eating in season can help you get the most out of your food. As the seasons change, our nutritional needs change too. What’s more, eating in season means you’re consuming fruit and veg that’s picked fresh and full of goodness. So what kind of foods are at their best just now?
As we move into winter, the focus shifts to root vegetables and citrus fruits. It makes sense – we want to nest, slow cook and roast these root veggies. The high vitamin C and folate content in winter fruits help prepare our immune systems for the oncoming winter. Below is a quick little roundup of our favourite in season fruits and vegetables and the amazing nutritional benefits they have!
Cruciferous Vegetables – cauliflower, brussel sprouts, beetroot and cabbage
Collectively this group of vegetables help kick the liver into gear, assisting with detoxification thanks to chemical constituents that get converted into Indole-3-carbinol. This is then is converted into DIM. DIM is great for treating things like PMS, breast tenderness and period pain as it gets your estrogen moving in the right pathways. It also helps with hormonal acne as it blocks androgen receptors.
Leeks and onions
Onions and leeks are both super high in vitamin C and are useful for safeguarding us against colds and flus. They are also very high in folate. Excess homocysteine in our blood stream blocks blood and nutrients from reaching the brain. It also decreases the amount of serotonin, dopamine, and norepinephrine we produce altering our mood, sleep and appetite. Folate acts as a preventative to homocysteine build up.
Citrus – Lemons, limes, mandarins, grapefruit and oranges
Citrus fruits are known for their vitamin C content, but they are so much more than that! They also contain large amounts of folate, b vitamins and potassium. Just like with leeks and onions, this folate can help prevent the buildup of homocysteine. Citrus also contain many useful phytochemicals. Most notably limonoids, the constituents responsible for the sour taste of these fruits. Limonoids are powerful antioxidants that may aid in the treatment and prevention of cardiovascular disease, obesity and also have antibacterial properties.
Kiwi fruit has popped up in a few clinical trials for the treatment of constipation. People suffering from IBS-C ate 2 kiwi fruits daily for 4 weeks and saw results in daily faecal excretion and a decrease in overall colon transport time. Kiwi fruits are full of fibre, Vitamin E, Potassium, Vitamin C and Vitamin K.
Other Seasonal Picks
Mushrooms, fennel, artichokes, potatoes, pumpkin, squash, sweet potato, zucchini, bananas, grapes, rockmelon, blackberries, plums, persimmons.
There are so many great foods around this time of year that can help boost your immune system and mood in preparation for the winter. You can roast a big batch of root vegetables and use them in salads, or make a nutritious stew with a squeeze of citrus to deepen the flavour. Eating a wide range of vegetables and fruits will give you the best outcomes, and keep you nourished as winter draws near.