Seasonal Fruit & Veg: Nature’s Medicine Cabinet for Autumn and Winter
In the age of global supermarkets, it’s easy to find strawberries in December or asparagus in October. While this year-round availability seems convenient, there’s growing evidence that choosing seasonal fruit and vegetables is better for both your body and the planet.
The Science of Seasonality
Eating seasonally means consuming produce at the time of year it naturally grows in your region. In the UK, this could mean apples and squash in autumn, or kale and parsnips in winter. Research suggests that fruits and vegetables harvested in season tend to have higher nutrient content. For example, a study in the Journal of Food Science found that spinach stored for just a week at room temperature lost up to 90% of its vitamin C content. Freshly picked, local produce generally retains more antioxidants, vitamins and phytonutrients than items shipped long distances or stored for weeks.
Another factor is taste. Phytochemicals – compounds that give plants their flavour and aroma – are typically more concentrated when produce is grown in its natural season. That’s why a winter tomato flown halfway across the world often tastes watery compared to a summer tomato grown nearby.
Nutritional Gaps in Autumn and Winter
As the days shorten, our diets can easily become less varied. In the UK, autumn and winter bring particular risks of nutrient deficiencies:
Vitamin D: With reduced sunlight, deficiency becomes common. The NHS recommends supplementation, but foods such as oily fish, eggs and mushrooms (exposed to UV light) can help support levels.
Vitamin C: Crucial for immune health, yet intake often drops when summer berries are out of season. Winter brassicas like Brussels sprouts, kale and red cabbage are excellent, underappreciated sources.
Folate and fibre: Dark leafy greens, often dismissed as “winter veg,” provide folate for energy metabolism and fibre for gut health—nutrients many of us fall short on during colder months.
Why Seasonal Eating Helps
Nutrient density – Seasonal veg such as kale, leeks, swede and parsnips harvested in winter provide the micronutrients we most need during darker months.
Immune support – Autumn and winter diets rich in vitamin C, zinc and antioxidants (from apples, beetroot, squashes) may help support immunity at a time when colds and flu circulate.
Gut health – Eating a variety of seasonal fibre sources supports the microbiome, which is increasingly linked to immunity, mood and metabolic health.
Sustainability bonus – Seasonal, local produce usually has a smaller carbon footprint, supporting environmental as well as personal wellbeing.
Practical Tips for Eating with the Seasons
Shop locally: Farmers’ markets and veg box schemes often focus on what’s in season.
Relearn forgotten staples: Root veg, brassicas and pulses are not just affordable but packed with nutrients. Roast parsnips or a beetroot salad can be as nourishing as any summer dish.
Preserve summer produce: Freezing berries or making sauces when fruit is abundant can help carry their nutrients into the colder months.
Check NHS guidance: While food should come first, winter is also the time to consider a vitamin D supplement, as recommended nationally.
🌱 Bottom line: Eating in season is not a trend but a return to a natural rhythm that supports health, flavour and sustainability. As autumn and winter roll on, choosing local, seasonal produce isn’t just comforting—it’s scientifically smart.
~ The Wellness