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| Science & Technology |
| Gifts of autumn: late vegetables and fruits will help you survive the cold |
| 2025-09-28 |
| Direct Translation via Google Translate. Edited. by Vasily Fedorov [REGNUM] Golden autumn generously gifts us not only with crimson foliage, but also with a rich harvest of vegetables and fruits that nature has saved for the cold season. When fragrant persimmons, tart quince, mysterious feijoa, and ruby-red pomegranate seeds appear on store shelves, it becomes clear that it's time to stock up on vitamins for the long winter. VITAMIN PANTRY Nutritionist Lyubov Frenkel, in an interview with Regnum News Agency, explains why autumn's bounty is so valuable for health. "Late vegetables include pumpkin, cabbage, Brussels sprouts, carrots, beets, turnips, parsnips, and celery root. Late fruits include winter apples, pears, quince, persimmons, pomegranates, feijoa, and citrus fruits," the expert explains. She emphasizes that these crops reach their peak nutritional value in the fall, accumulating vitamins, minerals, and antioxidants that the body needs during the cold season. Interestingly, late-ripening fruits and vegetables can actually contain more nutrients than summer-ripening ones. Frenkel explains that it's not just the amount of vitamins but also their shelf life: "Late-ripening fruits and vegetables are distinguished by their shelf life and ability to retain nutrients longer than summer berries and greens." Cabbage, for example, is a real champion in terms of vitamin C and K content, carrots and pumpkin are rich in beta-carotene, and beets are rich in folates and minerals. These substances not only strengthen the immune system, but also help the body adapt to cold weather, support the functioning of the cardiovascular system, and improve the condition of the skin during periods when it suffers most from temperature changes. THE MAIN CHARACTERS OF THE AUTUMN TABLE Persimmon, one of the most popular autumn fruits, deserves special attention. Rospotrebnadzor notes that the main benefit of persimmon lies in its abundance of beta-carotene, a powerful antioxidant with immune-boosting properties. The agency's experts also emphasize that persimmons are a storehouse of micronutrients: they contain ample potassium, which helps remove excess fluid from the body; magnesium, which improves the absorption of other nutrients; iron, which helps with anemia; and iodine, which is essential for thyroid health. Many are concerned about the astringent effect of persimmons, but Lyubov Frenkel reassures: this effect is explained by the high tannin content of unripe fruits: "Ripe fruits have fewer tannins, so choose soft persimmons without green veins," advises the nutritionist. At the same time, she warns that people with diabetes should be careful with persimmons due to their high sugar content, as well as those who suffer from severe constipation and intestinal adhesions. When choosing persimmons in a store or market, experts recommend paying attention to several signs of a quality fruit: bright orange color, firm consistency, and juicy, fleshy pulp. A ripe persimmon should have smooth, shiny skin and dry, brown leaves—green leaves indicate immaturity. There should be no cracks, bruised edges, spots, or dark stripes. Autumn fruits aren't just the familiar persimmon. "Quince contains pectin, which gently supports the gastrointestinal tract. Pomegranate contains polyphenols and iron, which strengthen the immune system and prevent anemia. Feijoa contains iodine and vitamin C, which support the thyroid gland," says Lyubov Frenkel, describing each fruit. Feijoa appears on shelves in early September and remains on sale until January. This green berry from the Caucasus holds the record for iodine content among plant foods. Incidentally, the Oriental persimmon also has a very high concentration of this important micronutrient. But feijoa contains as much iodine as seafood, and it's easily absorbed by the body. Furthermore, thanks to its high vitamin C and essential oil content, feijoa is especially beneficial in the fall and winter for protecting against colds and viruses. Quince, often underrated due to its tart flavor when raw, becomes a fragrant delicacy when cooked. It contains vitamins A, C, B1, B2, and PP, as well as potassium, copper, iron, phosphorus, and calcium. Quince is beneficial for anemia and gastrointestinal disorders, and has antibacterial properties. It makes excellent jams and marmalades, and baked quince with honey is not only a dessert but also an effective cough remedy. Pomegranate is another autumn superfruit, the benefits of which are endless. It's rich in vitamins C, B, and P, and a whole cocktail of micronutrients. Pomegranate polyphenols have powerful antioxidant properties, and iron helps maintain hemoglobin levels. Furthermore, pomegranates can be eaten with the seeds, which improves intestinal function. SECRETS OF PROPER STORAGE To ensure late-ripening fruits and vegetables continue to delight you all winter, it's important to store them properly. Frenkel shares her tips: keep fruits and vegetables cool, at temperatures between 0 and 5°C, in a dark, dry place. "Don't store them in plastic or near potatoes," the expert warns. When it comes to preserving vegetables, the nutritionist recommends freezing, which ensures almost complete preservation of vitamins. Drying concentrates minerals, and fermentation turns vegetables into a source of probiotics. "You can freeze persimmons—they lose their astringency; it's better to blanch pomegranate seeds and quince beforehand," adds Frenkel. A nutritionist offers specific recommendations for eating autumn fruits. According to Frenkel, the recommended daily intake of persimmon is one fruit, pomegranate – half to a whole fruit, and quince – up to one small fruit. Timing is also important: "Sweet fruits, such as persimmons and grapes, are best eaten in the morning or afternoon, while vegetables are preferred in the evening," the expert advises. To better absorb nutrients, Frenkel recommends the right combinations: carotenoids from pumpkin and carrots are better absorbed with oils and nuts, vitamin C from cabbage and pomegranate helps absorb iron, and the fiber in root vegetables softens the effects of protein foods. WHO ESPECIALLY NEEDS AUTUMN VITAMINS? Lyubov Frenkel points out that different age groups need different autumn foods. "For children, persimmon, pomegranate, pumpkin, and carrots are good for growth and immunity. For older people, cabbage is rich in vitamin K, beets are good for blood vessels, and quince and feijoa are good for the thyroid," the nutritionist explains. There are some restrictions, however. Diabetics should limit sweet fruits, those with gastritis should be careful with pomegranate due to its acidity, and those prone to constipation should limit quince. Rospotrebnadzor also warns against overconsumption of persimmons, combining them with high-protein foods, and overindulging in them if you have gastric ulcers, duodenal ulcers, cholecystitis, or pancreatitis. So how do late-ripening fruits protect us in winter? Frenkel explains the mechanism: vitamin C and antioxidants prevent colds, carotenoids protect mucous membranes and skin, and probiotics from fermented vegetables strengthen the immune system through the gut microbiota. Interestingly, even imported fruits retain most of their nutritional value. "Pomegranates from Turkey and persimmons from Azerbaijan retain most of their nutritional value. Vitamin C is lost during transportation, but minerals and antioxidants remain intact," the nutritionist reassures. So autumn isn't just a time for the blues, it's also a time for improving your health. It's as if nature is preparing us for winter, offering us the very foods that will help us survive the cold without illness or vitamin deficiency. It's important not to miss the season, enjoying the full variety of "late" fruits and vegetables, choosing and storing them wisely. After all, each fruit is a gift from nature, capable of supporting the body during the most challenging time of year. |
| Posted by:badanov |