Autumn is such a beautiful time of year;  

the air enjoys a crisp, clean bite,  

the colors enhance to vivid depths  

unlike any other time of year,  

and our palettes anxiously await  

the seasonal fruits and vegetables  

only experienced during this season. 

Eating seasonally ensures
you get the best flavor
and highest nutritional value
at a most affordable price,
plus . . . it is the best way
to support your local growers. 

Eat Seasonally, Stay Healthy

Every fruit and vegetable contains powerful antioxidants, phytonutrients and phytochemicals attributed to inhibiting cancerous cell growth. 

To receive the greatest benefit of these natural properties:  

1.    keep your plates colorful 

2.    rotate your choice of fruits & vegetables 

3.    choose organic whenever possible to avoid residual pesticides

Apples 

Contain: Vitamin C, insoluble  + soluble fiber (pectin) 

Benefits: protect the heart, cleanse urinary tract, lower blood cholesterol 

Cranberries 

Contain: Vitamin C, insoluble + soluble fiber, copper, manganese 

Benefits: cleanse urinary system, combat bacteria, counter premature aging 

Figs 

Contain: calcium, magnesium, iron, potassium, copper, manganese, ficin (enzyme) 

Benefits: aid digestive system, increase energy, control blood pressure 

Pears 

Contain: Vitamin C, potassium, folate, soluble fiber 

   

Benefits of Autumn Vegetables: 

Beetroots 

Contain: beta-carotene, Vitamin C, Vitamin B6, folate, calcium, iron 

Benefits: blood purification, improve function in kidneys, gall bladder and liver 

Cabbage 

Contains: folate, Vitamins A, C and E, potassium, biotin, calcium, magnesium, manganese 

Benefits: treat peptic ulcers, aid digestion, protect against free-radical damage 

Carrots 

Contain: beta-carotene, fiber, calcium, potassium, magnesium, lutein, Vitamins C and E 

Benefits: strengthen immune system, regulate blood sugar levels, support liver health, promote keen eyesight 

Cauliflower 

Contains: B-Vitamins (especially B5), Vitamin C, fiber, folate, biotin, sulforaphane 

Benefits: aid liver producing enzymes, protect the heart, can help prevent birth defects
Chestnuts 

Contain: Vitamins C, B1, B2 B6, folic acid, copper, manganese, molybdenum, magnesium 

Benefits: anti-inflammatory and antiseptic properties, tonic for muscles and nerves 

Contain: Vitamins A, C and K, potassium, iron, manganese 

Benefits: maintain bone strength, neutralize free-radicals, lower high blood pressure 

Kale 

Contains: chlorophyll, beta-carotene, Vitamins C and E, calcium, indoles, lutein 

Benefits: oxygenate blood, improve red blood cell count, aid in respiration and circulation, protect eyes, strengthen immune system 

Leeks 

Contain: flavanoid kaempferol, B Vitamin folate, antioxidant polyphenols 

Benefits: improve immune system, cardiovascular support, blood vessel protection 

Mushrooms 

Contain: selenium, copper, potassium, zinc, protein, B5, B6, B12 

Benefits: cancer prevention, protection under stress, blood regulation, blood clot prevention

Onions 

Contain: Vitamin C, chromium, fiber, Vitamin C, quercetin, flavonoids 

Benefits: reduce high blood pressure, detoxify liver, reduce heart disease, prevent blood clots 

Benefits of Autumn Vegetables  (O - Z): 

Parsnips 

Contain: potassium, phosphorus, sulfur, silicon, choline, Vitamin C, folate, fiber 

Benefits: enhance hair, skin and nails, alleviate arthritic symptoms, diuretic function 

Peppers 

Contain: beta-carotene, Vitamin A, C and E, zinc, magnesium, lycopene, lutein 

Benefits: strengthen immune system, prevent constipation, protect against visual impairment 

Potatoes 

Contain: potassium, Vitamin C, B6, niacin, fiber 

Benefits: boost hormone serotonin to improve mood, reduce blood cholesterol levels 

Pumpkin Seeds 

Contain: zinc, magnesium, protein, manganese, omega-3 oils, iron, calcium, niacin, phosphorus, beta-sitosterol, Vitamin B and E 

Benefits: promote prostate health, support bone mineral density, boost blood cells, help prevent depression 

Rhubarb 

Contains: insoluble fiber, Vitamin C 

Benefits: prevent cell mutations, cleanse intestines, alleviate constipation 

Spinach 

Contains: high iron, beta-carotene, Vitamin B, C, E and K, magnesium, calcium, folate, lutein, chlorophyll, coenzyme Q10, tyrosine 

Benefits: increase power and energy, prevent macular degeneration, anti-aging, anti-depressant, natural laxative 

Tomatoes 

Contain: lycopene, zinc, Vitamin B6, C and E, salicylates, water, niacin, folate, thiamine, panthothenic acid, potassium, chromium, biotin, alpha and beta-carotene 

Benefits: reduce heart disease, strengthen immune system, reduce risk of cataracts, prevent thickening of blood, soothe liver inflammation, aid digestion 

Turnips 

Contain: fiber, Vitamin B6, C and E, folic acid, pantothenic acid, manganese, calcium, copper 

Benefits: anti-cancer properties, bone strength support, aid liver health