The autumn harvest includes a variety of root vegetables and tender fruits - perfect for making delicious dishes to enjoy when the weather starts to cool down. And good news for you: delicious autumn vegetables and fruits are packed with health benefits, so your meal will be a health-filled indulgence.

1/ Blueberries contain phytochemicals and can fight a variety of diseases

You may think blueberries are a summer fruit, but some varieties are available in autumn. Stock up and freeze them so you can enjoy local blueberries all winter long. Blueberries are often touted as a healthy superfood, often because of their anthocyanin dye content, which gives the berries a blue hue. People who consume them may have a lower risk of heart disease and diabetes and reduce risk factors for heart disease.

2/ Flavonoids in apples are beneficial for the brain

In autumn, there is perhaps no more popular fruit than apples - and it's hard to miss them, with so many colourful varieties to choose from. Luckily, you can enjoy your favourite seasonal apples knowing that they are good for your health. One medium apple contains nearly 4.4 grams of fiber. We recommend eating apples with the skin on, as the skin contains a large amount of polyphenols. Other benefits include a lower risk of heart disease and type 2 diabetes.

3/ Leeks are an anti-inflammatory food that can help ward off disease

Leeks are a flavourful food that is milder than onions and can be used as an alternative in everything from breakfast cereals to lasagne. You can sauté leeks and add them to stir-fried dishes, soups or stuffings. As with onions, you get plenty of nutrients in every bite. Leeks are simply a nutritious and healthy autumn food. It is high in flavonoids, specifically kaempferol, which offers a protective effect against heart disease. Its anti-inflammatory properties should be highlighted due to its kaempferol content and therefore may help ward off certain diseases.

4/ Brussels sprouts are full of fibre and antioxidants

Brussels sprouts, which are at their best just after the first frost, are one of the most underrated autumn delicacies. The key, however, is how you prepare it. If you think Brussels sprouts are bland and mushy, you've probably only eaten them boiled or steamed. We recommend baking Brussels sprouts to make them as tasty as possible - they'll be crisp and caramelized, but still a healthy vegetable side dish full of fiber and antioxidants. One cup of cooked Brussels sprouts contains 4 g of fiber.

5/ Parsnips keep your bones healthy with vitamin K

This root vegetable, which resembles carrots in texture, is sweeter in cold weather, making autumn a great time to experiment in the kitchen. One cup of chopped parsnips contains 6.5 g of fiber, 30 mg of vitamin K, which helps blood clotting and maintains healthy bones, and 22.6 mg of vitamin C. Parsnips are therefore an excellent source of all these nutrients. Consumption of parsnip is recommended for women who want to get pregnant or are pregnant, as it is important to have enough folate to prevent neural tube defects in babies. Raw vegetables add a sweet crunch to salads; cooked parsnips are a tasty addition to soups, stews and stir-fried dishes or can be enjoyed simply sautéed in olive oil. Try using parsnips instead of potatoes for a delicious alternative to chips.

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