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Autumn, when nature changes and food habits drift away from the summer, is a good time to use seasonal products and complete our diet with foods, which are both healthy and extremely tasty.

Arugula: the green power

Arugula might not be the only green vegetable you are well-advised to add to your diet, but by no means replace it with anything else, because it is a vital autumn super-food. The reason lies in its mix of vitamins, antioxidants and trace metals that help detoxify the body plus it has cancer-prevention properties. It protects us by stimulating our immune system. Now when the virus season arrives to the full, a little arugula in your salad will give it flavour and reduce your likelihood of succumbing to diseases.

Apples: the quintessential autumn fruit

It takes more than an apple a day to keep every doctor away, but its fibre, vitamins (including a fair amount of C) and antioxidants are vital ingredients to be purveyed to your body every single day. A preference for organic apples will allow you to eat their skins as well. Try them with a bit of honey and cinnamon if you feel like something sweet.

Brussels sprouts: autumn‘s guest star

Here is another seasonal vegetable that ought to make a frequent appearance on your table. Brussels sprouts are a superb source of fibre, manganese, potassium, choline and vitamins of the B-group. The antioxidants and phytochemicals, which are typically present in this type of vegetable, help fight many diseases, including cancer. If you have not done so yet, try it roasted and you will see it landing firmly in the list of your favourite vegetables.

Pumpkin: in a leading role outside Halloween

Loaded with vegetable fibre, iron, vitamin A, potassium, zinc, vitamin C, magnesium, protein, the pumpkin helps us fight the feeling of hunger; in addition it can be prepared in a plethora of ways, from soups through pasta and all the way to various pastries. Do not throw away its seeds. They contain magnesium, zinc and tryptophan – an amino acid, which is essential for the production of mood-improving serotonin. In short, pumpkins make us both healthier and happier.

Sweet potatoes: nutritiously delicious

However rugged in appearance, they have got properties warranting their welcome into your diet. Sweet potatoes are rich in beta carotene, which gives them their orange colour. Beta carotene is a fighter against free radicals and helps us cope with various diseases. But their pedigree does not stop here: high concentrations of antioxidants, vitamins A, C and B6 make your body sprightlier and healthier much better than any ordinary potatoes would. Try them in soup, roast them with walnuts, or mash them as a side dish to your meat.