Seasonal Vegetables and Fruits – What to Eat in Autumn?

After the abundance of summer, autumn may seem sparse. The cold season begins, and it’s a great opportunity to provide your body with a vitamin boost in the form of a colorful bouquet of vegetables.

Contrary to appearances, autumn also offers you seasonal vegetables, fruits, and herbs that can support your immunity.

Parsley Leaves and Root

Due to the presence of many vitamins and compounds such as flavonoids, essential oils, and coumarins, parsley acts as a diuretic and antiseptic for the urinary tract. This can be beneficial in cases of recurrent infections of the urethra and bladder.

Additionally, parsley has antioxidant and hepatoprotective properties, can alleviate gastric discomfort, and supports the immune system [1].

Carrots

Carrots are another unassuming yet highly valuable autumn vegetable. Thanks to their content of carotenoids (provitamin A), anthocyanins, and lutein, they exhibit protective properties for the macula in the eye and support vision. But that’s not all.

The compounds found in carrots have antioxidant effects and strengthen the immune system. They also positively affect the circulatory system and can lower cholesterol [2].

Research indicates that carrot seed extract may also have antibacterial, antifungal, anti-inflammatory, and even analgesic properties [2-3].

Garlic

Garlic has been known for centuries as a natural antibiotic. Modern science confirms this – the unassuming cloves with a not-so-pleasant smell possess antibacterial, antiviral, antifungal, and antiparasitic properties. This is primarily due to the presence of allicin in garlic, a substance with strong bactericidal properties [4-5].

In addition, garlic supports immunity and the functioning of the cardiovascular system, and recent studies suggest that it may protect against colds or alleviate their course [5]. Is there anything better during the season of increased illnesses?

Apples

Do you know the English proverb: an apple a day keeps the doctor away? This popular autumn fruit is full of valuable health-promoting polyphenols, polysaccharides, plant sterols, and triterpenes. These substances exhibit antioxidant and anti-inflammatory properties [6].

Interestingly, apple polyphenols may support liver function and even counteract fatty liver disease [6].

Cranberries

Cranberries are rich in vitamin C, as well as flavonoids, anthocyanins, flavonols, and proanthocyanidins. This is why they are known for their beneficial effects on patients with urinary tract infections. The compounds found in this plant prevent bacteria from adhering to the walls of the urinary tract.

Additionally, these small red fruits can protect against bacteria and inflammation in the body. New scientific evidence also suggests that cranberries may exhibit antiviral properties and support digestive health [7-8].

Herbs to Boost Immunity

Not only vegetables and fruits are full of nutritious compounds. Herbs also deserve special attention, especially since most of them can be grown at home all year round.

Thyme for Cough

Thyme has long been known as a plant with expectorant, anti-inflammatory, antiviral, antibacterial, and antiseptic properties, making it supportive for upper respiratory infections.

This action of thyme is attributed to the essential oils and thymol it contains – a compound belonging to phenolic monoterpenes [9].

Sage and Rosemary

A study from 2007 showed that the essential oils found in rosemary and sage have antibacterial and antifungal effects. They also exhibit a wide range of antioxidant activity [10]. These are undoubtedly other herbs for immunity that are worth considering during the autumn-winter season.

Oregano

The essential oils found in oregano have a range of beneficial properties for the immune system and overall health. They exhibit antimicrobial, antiviral, and antifungal effects. They are also excellent antioxidants and help combat inflammation [11-12].

Sources:

1. Farzaei, Mohammad Hosein, et al. “Parsley: a review of ethnopharmacology, phytochemistry and biological activities.” Journal of Traditional Chinese Medicine, vol. 33, no. 6, December 2013, pp. 815–26. ScienceDirect, https://doi.org/10.1016/S0254-6272(14)60018-2.
2. Dias, João Carlos da Silva. “Nutritional and Health Benefits of Carrots and Their Seed Extracts.” Food and Nutrition Sciences, vol. 05, no. 22, December 2014, pp. 2147. www.scirp.org, https://doi.org/10.4236/fns.2014.522227.
3. Kwatra, Bharat. “A review on Potential properties and therapeutic Applications of Carrots and Their Seed Extracts.” International Journal of Research, vol. IX, no. V, May 2020, https://www.researchgate.net/profile/Bharat-Kwatra/publication/341780791_A_review_on_Potential_properties_and_therapeutic_Applications_of_Carrots_and_Their_Seed_Extracts/links/5ed3e96b45851529452238c4/A-review-on-Potential-properties-and-therapeutic-Applications-of-Carrots-and-Their-Seed-Extracts.pdf.
4. Harris, J. C., et al. “Antimicrobial Properties of Allium Sativum (Garlic).” Applied Microbiology and Biotechnology, vol. 57, no. 3, October 2001, pp. 282–86. Springer Link, https://doi.org/10.1007/s002530100722.
5. Petrovska, Biljana Bauer, and Svetlana Cekovska. “Extracts from the History and Medical Properties of Garlic.” Pharmacognosy Reviews, vol. 4, no. 7, June 2010, pp. 106. pmc.ncbi.nlm.nih.gov, https://doi.org/10.4103/0973-7847.65321.
6. Patocka, Jiri, et al. “Malus Domestica: A Review on Nutritional Features, Chemical Composition, Traditional and Medicinal Value.” Plants, vol. 9, no. 11, November 2020, p. 1408. www.mdpi.com, https://doi.org/10.3390/plants9111408.
7. Pappas, E., and K. M. Schaich. “Phytochemicals of Cranberries and Cranberry Products: Characterization, Potential Health Effects, and Processing Stability.” Critical Reviews in Food Science and Nutrition, vol. 49, no. 9, October 2009, pp. 741–81. DOI.org (Crossref), https://doi.org/10.1080/10408390802145377.

1. Nemzer, Boris V., et al. “Cranberry: Chemical Composition, Antioxidant Activity and Impact on Human Health: Overview.” Molecules, vol. 27, no. 5, January 2022, p. 1503. www.mdpi.com, https://doi.org/