elcome to November. Summer is finally gone and now we are left to witness some of the fascinating fruits and vegetables making its way to the grocery shelves. Each season has its own uniqueness when it comes to fruits and vegetables, and it is always healthy and cost-effective to purchase seasonal foods during the peak time. September to November is prime time for harvest and that is when heaps of healthful and appetising produce like sweet potatoes, grapes, blackberries, and pears can be obtained super fresh in markets. To keep your immune system healthy, it is always better to shop for fruits and vegetables that are essentially rich in nutrients and are an astonishing source of dietary fibre. Eating seasonal food is immensely good for the body. Obviously what is best and freshest do vary according to the season, however all grocery stores tend to stock November fruits and vegetables because there is plenty of variety available during this period. Mostly some of these fruits and veggies are economical and are a highly nutritious foods for a healthy diet. November fruits and vegetables like apples, kiwi , berries, cabbage, rutabaga, and cauliflower are not only palatable healthy diet, but are high in antioxidants as well as vitamins that support your wellbeing. Some of the vegetables like cabbage and cauliflower have a compound called glucosinolates, which are rich in cancer fighting substances. These seasonal fruits and vegetables have a variety of antioxidants that strengthen the immune system, support connective tissues and avert nasal congestion. November fruits and vegetables and are rich in antioxidants, copper, Vitamin C, Vitamin E and Manganese. Here are some of the seasonal November fruits and vegetables for you that should be a part of your healthy diet plan. Make sure to add these November fruits and vegetables in your health diet.

Kiwi Also called the Chinese gooseberry or Macaque peach, it has a brown hairy peel with white pulp and green flesh. Known to be packed fully with Vitamin C, Vitamin E, potassium, dietary fibre and magnesium, Kiwi contains numerous phytonutrients and minerals that promote health. This also acts as a good appetizer in salads, meat dishes, cakes and pies.

Apples Eating and chewing apple reduces tooth decay. It also stimulates the production of saliva in the mouth. Red apples contain an antioxidant known as quercetin, which helps to boost and reinforce the immune system especially when you are completely feeling down and stressed out.

Broccoli and Pomegranate November fruits and vegetables like broccoli and pomegranate helps to cut the risk of prostate cancer. Daily consumption of broccoli does offer superb cancer protection, however it the healthy diet is best when these November fruits and vegetables are consumed with tomatoes. Known to be rich in antioxidants, ellagic acid, punicic acid, omega 5 polyunsaturated fatty acid, polyphenols and dominant anticancer properties, pomegranate juice benefits our health and skin in innumerable ways.

Red Cabbage Red cabbage is bound to have more vitamins than green cabbage. However these two kinds of cabbage contain Vitamin A which is in the form of the carotenoids beta-carotene, lutein and zeaxant. Beta-carotene is known to be an antioxidant, while lutein and zeaxanthin acts as antioxidants for the eyes.

Beets and Pears Some of the November fruits and vegetables like beets and pears is an good source of vitamins and minerals that provide essential nutrients for a healthy diet. Pears are packed with Vitamin B2, C, E, potassium and a major amount of copper and pectin. Pears have higher pectin than most apples. The fruit is effective in reducing cholesterol levels and in harmonising the intestines, while the crimson vegetable, beets contain phytonutrients called betalains which include betanin and vulgaxanthin. It functions as an anti-inflammatory compound and also protects against certain types of heart disease.

Cranberries Known to be small red berries, cranberries helps to block urinary tract infections. It helps to thwart E. coli bacteria sticking nearer to the walls of the uterus. It prevents dental problems like gingivitis, cavities and build-up of plaque.

Yam Known to be members of the Dioscoreae family, Yams are a good source of Vitamin B6. This vitamin helps to destroy a substance called homocysteine which harms the walls of the blood vessel.

Cauliflower A heart healthy flowering vegetable, the November vegetable it is a good source of Vitamins B1, B2 , B3, B5 , B6 , B9 and Vitamin K. It also contains Omega-3 fatty acids proteins, phosphorus and potassium. Regular consumption of cauliflower can lower the risk of diseases like arthritis, obesity, inflammatory bowel disease, diabetes mellitus, and ulcerative colitis.

Figs Figs are available in summer and largely during winter. It mostly helps to treat and get rid of mild diseases like acnes and pimples. It even prevents prostate cancer.

Oranges Known to be rich in citrus limonoids, oranges help to fight against different types of cancer which includes skin, lung, breast, stomach and colon. It also reduces the risk of kidney stones and cholesterol.

Kale Fondly called as the queen of greens, kale is crammed with high iron and vitamins. Kale which is packed with Vitamin A, C and calcium prevents lung and oral cavity cancers, bone loss and osteoporosis.