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To get optimum nutritional value out of your fruit and vegetables, buy fresh ones that are in season. We bring you a list of those packed with most nutrients to keep you healthy during cold and rainy autumn days.

Summer is behind us, and so are most summer fruits and vegetables. Of course all summer crops are available all year round somewhere, but nothing can beat the nutritional value of locally-grown plants. To maximize the health benefits of everything that enters your body, buy products that haven’t traveled a lot. Each day that passes takes a bit of the nutritional value.

The whole cruciferous family of plants — broccoli, cabbage, cauliflower, kale, arugula and many more — has amazing health benefits. Besides vitamins, minerals and fiber, they also contain phytochemicals important for reducing the oxidative damage to the cells. They reduce the risk of cancer and inflammations in the body, stimulate the immune system, balance sugar levels in the blood, lower cholesterol, and protect the brain, eyesight and much more. Cruciferous vegetables are a great dietary source of glucosinolates, antioxidants important for keeping the body clean of cancer, especially lung and alimentary tract cancer.

Broccoli

Broccoli is a real super food, good for the whole body, but mostly for skin and hair health. The little tree-like cloves are able to maintain a glowing skin, promoting skin regeneration and repair in various ways, Phytochemicals from this miraculous autumn vegetable protect us from skin cancer. It can strengthen hair follicles and promotes hair growth.

Cabbage And Brussels sprouts

Full of vitamins A and C, cabbage and its tiny version — Brussels sprouts — contain high amounts of glucosinolates, which give these healthy veggies their specific flavor and power to fight off many diseases, including cancer.

They’re also a great source of folic acid, responsible for proper cell growth. This B vitamin is extremely important for pregnant women, because it helps to grow and properly divide nervous system cells. A folic acid deficiency can result in several birth defects.

Bioflavonoids from these two veggies offer protection against cancer in a way that they prevent injury to cells and stop all cell changes. Sulforaphane is also a compound that can be found in these plants that offers cancer protection. Brussels sprouts mostly protect from breast and uterine cancer.

Cauliflower

Cauliflower helps with weight loss. It’s a superb choice for those on diets since it is low in calories, but packed with nutrients. Same as with the whole cruciferous family, cauliflower aids in cancer prevention. It considerably reduces risks of breast, ovarian, colon, prostate and bladder cancer. According to research, eating half a portion of cauliflower every day (half cup) can reduce the risk of prostate cancer by 52%.

Kale

One cup of kale contains only 33 calories, so this makes it a great choice for those who want to lose some weight, but to maintain a good health. It’s probably the healthiest leafy green vegetable, together with spinach. It contains 206% of the recommended daily value of vitamin A, and 684% of the recommended daily value of vitamin K. No wonder they call it a king among veggies! It is also rich in vitamin C, manganese, potassium, copper, magnesium, and calcium, among others.

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