Top Seasonal Superfoods to Enjoy This Autumn Season

March 7, 2023

In Australia, summer was short-lived for many of us, and now the winds and colours of fall have finally arrived. The good news is that there is also an abundance of nutrient-rich seasonal fruit and vegetables that offer lots of nutrients, even though our delicious stone fruit and crisp summer salads may be on their way out.

This implies that colourful, antioxidant-rich vegetables like leafy greens, beetroot, eggplant, and capsicums will be more readily available. At the same time, we snack on crisp, crunchy pears and apples and benefit from vitamin C-rich citrus. Below are the top seasonal superfoods to enjoy this autumn season:

Asian Greens

One of the things you might have noticed if you’ve ever passed a market booth specialising in Asian greens is how many distinct sorts there are. Bok choy, Chinese broccoli, and choy sum are some of the more popular names for Asian greens, but there are more than 30 other varieties that we may easily include in our weekly menu. Asian greens are exceptionally high in vitamin C and B group vitamins like folate, magnesium, and beta carotene. They also have comparatively high levels of calcium and iron.

Apples and Pears

Doctors have been advising us to eat a daily serving of these temperate fruits for years, and it’s not by accident. When comparing the nutritional value of apples and pears, it becomes clear that both are very healthy options. With just 420 kilojoules per piece, apples and pears provide slowly absorbed carbohydrates, 4-6 grammes of dietary fibre per serve, and various vitamins and minerals. Because of their particularly high levels of soluble fibre, apples and pears are also linked to better digestion, lower blood fat levels, and controlled blood glucose levels.


Carotenoids, a class of antioxidants known to have a significant role in helping down-regulate several inflammatory pathways in the body, are abundant in red capsicum. In major population-based health studies, people who consumed more carotenoids throughout their lives had decreased mortality rates from common diseases like heart disease, cancer, and stroke.

Citrus Fruits

Whether you enjoy a beautiful fresh orange, a sweet mandarin, or a tart grapefruit with your morning meal, citrus is rich in vitamin C and a variety of nutrients, including anti-cancer molecules that may be protective against oral cancers. Oranges and grapefruits, both high in dietary fibre, are well known for being particularly filling. However, you must eat whole citrus fruits rather than juices to enjoy their health benefits fully.


Beetroot’s vibrant, rich colour indicates how many vitamins it contains, with significant concentrations of the antioxidants beta carotene, zeaxanthin, and lutein, as well as vitamins C and folate. Beetroot contains anti-inflammatory and anti-cancer effects, and not just the beetroots but also the leaves of the plant are edible and provide additional vitamins K, C, and A.

Order your fresh autumn superfoods now at  Fruitique Wholesale. We provide the best fresh fruits and vegetables across Australia. You can order online or contact us at (02) 8321 9880 for pick-up options.

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