There is something about cooler weather that makes us want to reach for comfort foods. Typically, these tend to be exactly the kind of meals and snacks that health experts try to steer us away from, due to being high in sugar, saturated fats or refined carbohydrates.
Luckily, the seasonal produce on offer at this time of year is not only delicious, wholesome and comforting, but packed with nutritional benefits. Here, the experts share what to add to your shopping basket…
Pumpkin
Not just for Halloween decorations, this vegetable is as tasty as it is good for us. “Pumpkin is rich in beta-carotene which plays a vital role in reducing oxidative stress, supporting immune health and vision too,” says Jenna Hope, nutritionist and author of How to Stay Healthy.
“Pumpkin can be added to soups, roasted up to serve alongside a protein source or used as a potato alternative on top of Shepherd’s Pie. It is around this time of year that you can also enjoy using pumpkin in baked goods such as brownies and pie too.”
Ginger
“Ginger is naturally warming and therefore perfect for the colder months,” says Kayla Daniels, nutritional therapist and founder of Kayla’s Nutrition. “It contains gingerol which can reduce inflammation and help those with osteoarthritis and rheumatoid arthritis. It’s also a prokinetic, which means it helps move foods a long, aiding digestion and bowel movements.”
Daniels will also reach for ginger when she gets sick. “I love it for sore throats and increase the use of it when I feel a cold coming – you can steep ginger overnight and drink the water in the morning, or you can make ginger shots,” she says. “I also put ginger in curries, stir fries or simply in tea as these provide easy ways to get it in, which offer flavour and heat.”
Pomegranates
Pomegranetes, which are at their most plentiful from the end of September through to November, come with a variety of benefits. “Pomegranates are rich in anthocyanins which are important for supporting brain health,” says Hope.
“They’re also rich in lycopene, a key antioxidant which can help to support immune health and also plays an important role in male health too.”
“Try adding pomegranate seeds to your salads for an extra burst of colour,” she advises.
Cinnamon
It might be associated with the festive season, but cinnamon is a great autumn all-rounder. “Cinnamon is anti-inflammatory, and given that we live in a world with ultra-processed foods (UPFs), high stress, and a toxic environment – which all contribute to inflammation – anything to help us mitigate this is a great idea for our bodies,” says Daniels. “Cinnamon also helps with circulation blood sugar balance, meaning we get fewer crashes.”
This spice is easy to incorporate into our diets, too. “I sprinkle cinnamon in my coffee most mornings and always put it in my kids pancakes, porridges and bakes,” she says.
Figs
In the UK, fresh figs are at their best in October and September. “Figs are a great source of iron and are delicious when baked with honey as a dessert,” says Hope. “Fresh figs are also rich in anthocyanins which play an important role in increasing oxygen to the brain and supporting cognitive function.”
Meanwhile, approach dried figs with a little bit of caution. “Dried figs on their own are often very popular and while they are a great source of fibre and iron, they are also high in sugar and should be consumed in moderation,” she says.
Turmeric
“Turmeric has an active compound in it called curcumin which increases levels of Brain Derived Neurotrophic Factor (BDNF),” says Daniels. “Higher levels of BDNF are associated with better memory, learning, mood and overall cognitive function.”
Interestingly, the combination of turmeric and black pepper helps with this, particularly in the presence of fat to help the absorption of the active constituent, curcumin.
“Turmeric is also great at fighting inflammation, which can benefit everything from our joints to our immune system,” she says.
“You can put turmeric in pretty much anything, but I often put it in my scrambled eggs, because the presence of the ‘good’ fat in eggs helps with that absorption of the compound. I also love making a mango smoothie, which has half a teaspoon of turmeric and a crack of black pepper in it.”
Apples
A staple of many Britons’ fruit and veg diet, apples are harvested in September and October. “Apples are rich in a prebiotic fibre known as pectin which can help to nourish the beneficial bacteria in the gut,” says Hope. “Supporting the bacteria in the gut is crucial for promoting a healthy immune system and protecting against unwanted pathogens.”
Where possible, try to mix up the colours of apple you consume – and always keep the skin on for optimal nutrition. “Diversifying the colours ensures you’re consuming a range of phytochemicals which can nourish your immune cells and the gut cells,” she says. “Apples are great for snacking on alongside peanut butter for a source of protein and healthy fats.”
Cloves
In nutrition, there is something called ORAC, or Oxygen Radical Absorbance Capacity, which measures the antioxidant power of foods. “Cloves have a very high ORAC score, which means they are high in antioxidants,” says Daniels. “Antioxidants essentially neutralises free radicals that not only can damage cells, DNA and cause rogue immune responses, but it can also bring down inflammation in the brain. Oxidative stress comes from things like smoking, UPFs, alcohol, drug abuse and pollution, and we need antioxidants from foods like herbs and spices to combat this.”
As for enjoying cloves? “Sprinkle on your porridge, put a pinch in bakes, or add a small pinch to your hot milk with cinnamon,” she recommends.
Kale
“Kale is a rich source of lutein, evident in its green colour, which helps to support immune health,” says Hope. “It is also high in Vitamin K and iron, which plays an important role in maintaining energy levels.”
Where possible, try adding lemon juice to your kale to increase the absorption of iron, Hope adds. “I recommend stirring it into soups, curries and stews for an extra nutrient boost.”
Thyme
“Thyme is great for the cold season because it helps to expels mucus, so next time you feel a sore throat coming on or you have a cough, steep some thyme leaves into some hot water to make a delicious, warming drink,” says Daniels. “Or, add it to your chicken or potatoes when you roast them.”
Thyme is also good for our skin. “It is brilliant in particular for acne prone skin, as the compound thymol can help fight bacteria that is usually abundant in this type of skin,” she says. “It also acts as an antiseptic.”
Turnips
Main crop turnips are in season around mid-October and come with a variety of benefits for this time of year. “They are a great source of carbohydrates to support energy requirements throughout the winter months,” says Hope.
“Turnips are also high in Vitamin C, which helps to support the immune cells in the innate immune system. Where possible, try to incorporate a wide range of fruits and vegetables to provide you with adequate amounts of Vitamin C.”
Sweet potato
Traditionally associated with warmer climes, sweet potato is now able to grow in the UK and is harvested throughout September and October.
According to Hope, like pumpkin, sweet potato is another great source of beta-carotene. “As a carbohydrate it can help to support energy levels throughout the winter months,” she says. “Sweet potato is also higher in Vitamin C than regular potato, making it a great, nutritious alternative.”
