Ready to discover the fruits and vegetables of October? This is the month when autumn brings us strong scents and flavors, but also the first seasonal illnesses, so it’s necessary to prepare our immune system for the arrival of winter cold.
Let’s explore together which vegetables the beginning of autumn gives us!
Seasonal Fruits in October
Chestnuts, apples, and grapes signal the beginning of autumn. Let’s look at each of these fruits one by one to discover the remarkable qualities and benefits they can bring to our bodies.
Chestnuts
Raise your hand if you eagerly await autumn just for the arrival of chestnuts!
Chestnuts are a very energetic fruit that, thanks to its complex carbohydrates, can fulfill the functions of cereals and potatoes.
They are recommended in case of anemia, avitaminosis, and weakness. With their leaves, rich in tannins, you can prepare effective infusions and decoctions against diarrhea and bronchitis.
They are not recommended during pregnancy and breastfeeding, and for those suffering from irritable bowel syndrome, as they can cause intestinal swelling and flatulence.
Apple
Even in this month, the earth gives us grapes, pears, persimmons, and begins the great harvest of apples.
The assortment of autumn apples is very rich: if stored well, they can last until the next spring. Apples are a pleasure for the eyes as well as the palate. They can be yellow, green, orange, or mottled.
Among the autumn apples, we find the bell-shaped “Annurca apple”. Medium-small in size, it has a reddish-purple skin, white pulp with a sweet-acidic and slightly fragrant taste.
It is harvested in September and October. Its name comes from “mela orcula”: the first name of the fruit from Roman times; then it transformed into “orcola,” “anorcola,” and “annorcola,” derived from the Campania region, the so-called Orco area.
Now it is widely known that an apple a day keeps the doctor away, as these fruits have important beneficial and therapeutic properties for our bodies.
In this sense, the Annurca apple is certainly one of the most beneficial varieties: it has also obtained the IGP denomination.
Properties of the Annurca Apple
The most well-known property of the Annurca apple is its effectiveness in combating high cholesterol levels, as shown by a recent all-Italian study conducted by the Department of Pharmacy of the University Federico II of Naples.
The Annurca apple seems to be able to reduce total cholesterol by about 30% and, at the same time, increase the levels of good cholesterol (HDL) by up to 60%. This ability seems to be due to the very high content of a group of polyphenols, procyanidins, much higher than what is found in any other apple variety.
The Annurca apple also has excellent benefits on the intestine, primarily due to its high fiber content, useful for intestinal transit, but also due to the presence of cellulose in the peel, which promotes digestion.
Finally, we must not forget the high nutritional power of this fruit, thanks to its rich vitamin and mineral content.
In this regard, the abundant presence of vitamin A makes the Annurca apple very useful for eye health, protecting them from damage caused by various diseases, such as degenerative maculopathy.
Vitamin C, also abundant, enhances immune defenses, protecting our bodies from infections, primarily influenza and colds, very common in this first month of autumn.
Pomegranate
Pomegranate is challenging to de-seed, but once successful, it will bring sweetness and pleasure to the palate.
Thanks to the presence of fibers, it helps treat constipation, while water and potassium regulate blood pressure, motor activity, and reduce the risk of dehydration in the elderly.
Pomegranate fruits are not calorie-laden, but they should be consumed in moderation by those on an obesity-fighting diet.
It is rich in vitamin A and C, as well as fructose, minerals, and antioxidants useful for the overall well-being of the body, improving immune defenses and collagen synthesis.
Grapes
One grape at a time, grapes are a refreshing and energizing fruit that helps counteract the onset of hemorrhoids and venous insufficiency.
Very rich in minerals such as iron, phosphorus, manganese, and copper, as well as vitamins A, C, and B group, it is not recommended for diabetics as it provides about 61 calories per 100 grams of product.
Seasonal Vegetables in October
Mushrooms, pumpkins, and radicchio. After fruits, here are the main vegetables that make their way in October. Let’s look at them one by one.
Mushrooms
Rich in potassium, vitamin B, and fiber, these wonderful forest fruits are suitable for those who need to detoxify and especially for those who want to maintain their weight, as they are low in calories.
The main mushroom season is between September and November.
They are often found at the base of trees. Mushrooms multiply easily in humid places, and their growth is facilitated by autumn rains.
Characteristics of mushrooms:
The average calories for all mushroom varieties are around 25 kcal per 100 grams of fresh product, which can contain up to 90% water.
In a 100-gram serving of fresh mushrooms, there are:
- 4.5 grams of carbohydrates;
- 3.5 grams of proteins;
- 0.3 grams of fat.
Mushrooms are considered a good source of minerals such as potassium, phosphorus, copper, and selenium, all essential for the proper functioning of our bodies.
Ancient civilizations must have already known about the properties of mushrooms; in Egypt, they were considered a particularly delicious and beneficial food, worthy of a pharaoh.
They contain lysine and tryptophan concerning proteins. They also have the presence of B group vitamins and antioxidants, considered useful for preventing tumor-related diseases and aging-related diseases.
Mushrooms for Body Well-being
Mushrooms are useful in combating cardiovascular diseases and limiting cholesterol buildup in the arteries. They are also an excellent source of selenium, whose nutritional intake allows us to defend ourselves against infectious diseases and the onset of tumors.
They also contain vitamin B3, which contributes to the proper functioning of the nervous system and proper oxygenation of the blood, and vitamin B2, necessary for the production of red blood cells and the metabolism of proteins, fats, and carbohydrates.
Pumpkin
Big and fleshy, the sweet pumpkin finally arrives: it promotes skin and eye well-being without adding many calories but, on the contrary, is rich in vitamins A, C, and E.
The star of the terrifying Halloween night, you can use every part of this splendid vegetable!
In fact, you can also eat the seeds once salted and dried: they are a natural source of Omega-3, essential to fight against bad moods.
Consumed in the right quantities, pumpkin has no contraindications, although it is necessary to consult a doctor in case of specific medication intake.
Radicchio
Delicious! With its beautiful red color, this month we also find radicchio: it brightens up even the simplest pasta dish. Great against diabetes, radicchio is detoxifying and aids digestion.
But not only that, as it is a good source of minerals and vitamins. As a side dish, grilled, or to fill savory oven-baked crepes, this typical leafy vegetable also helps us during countless sleepless nights as it has sedative properties.
It is an exceptional natural antioxidant, useful for countering cell aging, reducing bad cholesterol, and blood sugar.
Other seasonal vegetables available in October
Also in October, in your vegetable basket, you could also include:
- beetroot;
- Swiss chard;
- broccoli;
- artichokes;
- carrots;
- cabbage;
- beans;
- green beans;
- lettuce;
- eggplants;
- potatoes;
- new potatoes;
- bell peppers;
- rhubarb;
- radishes;
- celery;
- spinach;
- zucchini.
Nutrition and Prevention
There are two main mechanisms through which a natural food can slow down the tumor process.
One is to inhibit the growth of cancer cells. The other is to facilitate their death, which occurs spontaneously in our bodies in the presence of mutated cells.
Cruciferous vegetables, or vegetables belonging to the cabbage family, promote the elimination of toxins and are rich in two substances: sulforaphane and indole-3-carbinol.
Sulforaphane
Isolated for the first time in 1959, sulforaphane has a protective role against colon, prostate, leukemia, and neuroblastoma tumors.
Indole-3-carbinol
Indole-3-carbinol is effective against the risk of breast carcinoma and more generally against tumor growth.
To derive the greatest benefits from these substances in vegetables, it is advisable to prefer steaming or sautéing for a few minutes.
Fruits and Vegetables in Season in October
Also in October, as we often emphasize in articles dedicated to fruits and vegetables, it is important to eat seasonal foods to fully savor their rich flavors and nutritional properties.
Now that you have discovered the fruits and vegetables available in October, it’s time to go shopping and dedicate yourself to preparing healthy and delicious recipes to share with your loved ones.
