These days, pretty much every fruit and vegetable is available year-round in one form or another. But what foods are typically in season in October? Here is a great seasonal foods list with the healthiest October fruits and vegetables and their biggest nutritional benefits and health effects.
What’s in season in October?
Apples
Apples are still going strong in October, with many varieties available. The autumn seasonal fruit is not very nutritious, but it’s one of the best foods to eat for nausea and vomiting due to its content of natural organic acids such as malic acid which make it taste refreshing. Cooked apples, boiled, stewed and baked, are also easy on the stomach and a good choice of a dessert for anyone with digestive issues such as gastritis or acid reflux.
Quinces
European Quinces are in full season in October. While you may find they make your mouth pucker and dry out, or find them too hard to eat raw, quinces are a good source of vitamin C with anti-inflammatory benefits, and help boost iron absorption. Cooked quinces are easy on the stomach and good to eat if you have acid reflux, gastritis or a stomach ulcer.
Cranberries
Cranberries are in full season in October and one of the healthiest fruits you can eat. Raw cranberries are a source of vitamin C with anti-inflammatory benefits. Cranberries and cranberry juice are an important source of red pigmented proanthocyanidin antioxidants with anti-inflammatory properties and a protective effect against UTIs.
Rose hips
Rose hips or haws are the fruit of rose plants and still in season in October. Wild rose hips have an average vitamin C content of 300-400 mg per 100 g, and up to 1.3 g of vitamin C per 100 g. This is one of the highest vitamin C contents in known foods. Rose hips are an important anti-inflammatory fruit, with benefits for arthritis joint swelling and pain. Rose hip tea from fresh or dried rose hips provides benefits for high blood pressure.
Sea-buckthorn berries
While they are typically harvested close to or after the first frosts, sea-buckthorn berries are in season right now in October. High in potassium, sea-buckthorn berries have notable anti-hypertensive benefits. The raw fruits are a source of vitamin C with anti-arthritic benefits and carotenoid antioxidants with and without vitamin A activity with benefits for eyesight. Also discover the benefits of sea-buckthorn berry oil.
Grapes
Grapes are one of the best fruits in season in October. Different colors have different antioxidant profiles. For example, black, blue and purple grapes are high in anthocyanin antioxidants with free radical scavenging properties. Red grapes are high in proanthocyanidin antioxidants with benefits for urinary tract infections. The fresh fruit and fresh grape juice called ‘must’ have blood pressure lowering properties.
Dates
While date season started in early September, dates continue to be in season in October and harvesting can extent until late in the month which means we’re getting a fresh seasonal fruit full of benefits this autumn. Dates are naturally high in potassium and magnesium and provide benefits for lowering blood pressure. They are also high in vitamins B5 and B6 and help combat anemia, tiredness and fatigue, muscle cramps, skin conditions such as seborrheic dermatitis and nervous system symptoms such as irritability and lethargy.
Nashi pears
Nashi pears, also called Asian pears, are in season in October. Nashi pears are about as nutritious as an apple, and particularly fragrant which makes them a treat hard to refuse. With a low glycemic index of only 26, Nashi pears have minimal effects on blood sugar when consumed reasonably and make a good diabetic food to eat.
Kiwifruit
Kiwifruit is harvested at different times throughout the year, but California kiwifruit is in season September through November, meaning it’s available right now. Raw kiwifruit is refreshingly tart-sweet and especially high in vitamin C, with 100% and up to 200% of the recommended intake of vitamin C per 100 g of the fruit. A strong anti-inflammatory fruit, kiwifruit also stimulates collagen production for better wound healing and skin elasticity.
Grapefruit
A citrus fruit in season in October, grapefruit is kinder on the stomach than the more acidic oranges, lemons and limes. Grapefruit is high in vitamin C with anti-inflammatory properties and benefits for collagen synthesis for better skin elasticity and fewer wrinkles. However, grapefruit and grapefruit juice impact how diabetes medication is metabolized. Find out more about grapefruit and diabetes.
Prickly pear
While technically a summer fruit, prickly pears are massively hitting supermarkets in October. Prickly pears are the fruit of some cactus species and have antidiabetic properties. The fruits, which come in red, yellow, orange and pink, are high in betalain antioxidants such as betanin and indicaxanthin (also found in red beets and dragon fruit).
Chestnuts
In season in October, chestnuts are some of the healthiest foods you can eat. Chestnuts are high in potassium and magnesium with benefits for high blood pressure, and vitamin B6 with benefits for skin and the nervous system and anti-anemia properties. An important source of vitamin B9, chestnuts are good for pregnant women and help with the normal development of the baby during pregnancy, and gluten-free.
Walnuts
Of all the foods in season in October, walnuts are one of the healthiest. High in protein and zinc, walnuts contribute to a stronger immune system response against infection and disease. High in magnesium and potassium, they boast anti-hypertensive benefits. Eating walnuts is good for bones and teeth thanks to their good calcium, magnesium and phosphorus content. An excellent source of vitamins B1, B2, B5, B6 and B9, walnuts combat anemia, tiredness and fatigue, and are a good food for pregnant women.
Pumpkin
Pumpkin is in season October through November, and a healthy food to eat. High in pro-vitamin A carotenoids, pumpkin is good for eyesight and skin. A good source of potassium and sodium free, pumpkin holds benefits for high blood pressure. Baked pumpkin is an excellent natural remedy for constipation, and you can eat the rind too.
See here the benefits of pumpkin rind.
Sweet potatoes
Of all the delicious and healthy vegetables in season in October, sweet potatoes are top of the list. Different colors provide different antioxidants with varied health benefits. For example, orange sweet potatoes are high in beta-carotene, a pro-vitamin A antioxidant that promotes eye health. Purple sweet potatoes are a source of anthocyanin antioxidants with scientifically proven anticancer properties. Sweet potatoes are a good food to eat for high blood pressure and anemia.
Turnips
Turnips are in season October through March and a healthy and low-calorie fall food to help you lose weight in a healthy manner. Turnips are a good source of vitamin C, but otherwise modestly nutritious. turnip leaves however are a powerhouse of nutrients, high in vitamins K, B9 and C. Turnip greens have anti-inflammatory properties, support blood coagulation and red blood cell production. Turnip greens are good for pregnant women, supporting the normal development of the baby during pregnancy and helping combat anemia and fatigue.
Cabbage
Peppery and sweet, cabbage is in season October through November. Cabbage is high in organic sulfur compounds with scientifically proven anticancer properties (glucosinolates such as sulforaphane, and Indole-3-carbinol). All colors owe their pigmentation to the same class of antioxidants: anthocyanins with anticancer properties. Cabbage is high in vitamin B9 which is good for pregnant women, helping the baby develop normally during pregnancy, and vitamin B6 with anti-anemia benefits.
Brussels sprouts
In season in October, Brussels sprouts are a source of organic sulfur compounds with scientifically proven anticancer properties. High in B vitamins and iron, Brussels sprouts combat anemia and associated symptoms such as tiredness, fatigue, lethargy and muscle weakness. The mini-cabbages also have anti-hypertensive benefits and benefits for bones and teeth. High in vitamin K, Brussels sprouts should be consumed reasonably if you have a predisposition for blood clots.
Broccoli
October is the time to stock up on Broccoli since it’s in full season. You can eat broccoli raw or only lightly cooked for a boost in vitamin C and get anti-inflammatory, anti-arthritic and immune system boosting benefits. High in vitamins B2, B5, B6 and B9, broccoli is a good anti-anemia food, helping combat fatigue and muscle weakness. It’s also a source of glucosinolates with scientifically proven anticancer benefits, but best consumed in moderation if you have a high risk of blood clots.
Cauliflower
Cauliflower is in season September through November and a great option for those who don’t like broccoli too much. Cauliflower is a source of organic sulfur compounds with scientifically proven anticancer properties, and high in vitamins C and K with anti-inflammatory benefits. Good amounts of vitamins B5, B6 and B9 recommend cauliflower as an anti-anemia food and pregnancy food, supporting red blood cell production and the normal development of the baby during pregnancy.
