With the arrival of autumn, market stalls change color and flavor. Apples, pears, grapes, figs, persimmons, and chestnuts make their return to our diets. Rich in fiber, vitamins, and minerals, these seasonal fruits are valuable allies for maintaining a balanced diet as winter approaches.
Autumn isn't just about cooler temperatures and shorter days. This season also offers a wide variety of fruits, whose nutritional qualities deserve to be rediscovered. Among the must-haves are apples and pears, particularly abundant between September and November. Easy to store and transport, they provide fiber that promotes healthy digestion and contributes to a feeling of fullness. Apples, in particular, contain pectin, a soluble fiber, while pears are distinguished by their water content and natural sweetness. Eaten raw, as unsweetened compote, or baked, these two fruits offer a variety of delicious options without necessarily resorting to processed desserts.
Other fruits also find their place in autumn baskets. Grapes, harvested mainly in late summer and early autumn, provide naturally occurring carbohydrates as well as various antioxidant compounds. Figs, prized for their sweet flesh, supply fiber and several minerals, notably potassium. Persimmons, whose peak season generally begins in October, are distinguished by their orange color and their richness in carotenoids, pigments some of which can be converted into vitamin A by the body. Quinces, meanwhile, are most often eaten cooked, in compotes or homemade preparations. These fruits contribute to diversifying nutritional intake, even if none of them possesses miraculous health properties on its own.
Chestnuts, walnuts and hazelnuts: other treasures of the season
Autumn also marks the return of chestnuts, which are particularly prized in several French regions. Unlike walnuts and hazelnuts, which are high in fat, chestnuts are primarily composed of complex carbohydrates. They also provide fiber and potassium. Roasted, boiled, or incorporated into savory dishes, they offer an interesting alternative to other starchy foods. Walnuts and hazelnuts, on the other hand, have different nutritional qualities. They provide unsaturated fatty acids, plant-based protein, and vitamin E. Walnuts, in particular, are a source of alpha-linolenic acid, a plant-based omega-3 fatty acid. However, their high energy density means they should be consumed in portions tailored to individual needs.
Choosing autumn fruits offers practical and environmental advantages, especially when they are locally grown and purchased during their natural harvest season. French apples and pears can be stored for several weeks, or even several months depending on the variety and storage conditions, thus reducing food waste. Markets, producers, and short supply chains also offer the opportunity to discover varieties sometimes unavailable in supermarkets. To fully benefit from their nutritional qualities, health professionals recommend eating a variety of fruits rather than focusing on just one. As winter approaches, the key is to maintain a diverse diet, combining fruits, vegetables, whole grains, and protein sources. A simple way to enjoy seasonal produce while maintaining a balanced diet.
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