top of page

October Seasonal Eating Guide

By Camille Marie Nutrition

Grocery stores and modern farming practices have made it so that we have access to whatever produce we want no matter the time of year. This is nice because we can have whatever we want, whenever we want, but it results in us eating fruits and vegetables that are out-of-season where we are located, and they’re often imported from far away.

When produce must be transported long distances, it’s picked or harvested well before it’s ripe and it ripens in transit to the grocery store. There are multiple issues with this, but a major one is that it results in a large reduction in the number of micronutrients (vitamins & minerals) it contains.

Humans are meant to live in unison with nature and that means adapting to seasonal changes. Before the existence of industrial farming and grocery stores, the only produce we had access to was whatever the local farmers were able to grow and harvest where we lived.

To get the most nutritious seasonal produce, we recommend shopping at your local farmer’s market. That way you can guarantee you’re getting organic, seasonal produce while also shopping local, which supports your community and is more environmentally friendly.

So which foods are in season for October? Check out our favorites below!

October Seasonal Foods:


You can tell when apples are in season because they’re extra crisp and juicy. There are so many different varieties and flavors, making them one of the most versatile fruits. You can put them in oatmeal, top them on salads, bake them into a pie, or just enjoy them on their own (they make a great pre-workout snack because of their quick-burning carbs).

According to Healthline, 1 raw, medium-sized, unpeeled apple (100g) contains:

  • Calories: 52

  • Water: 86%

  • Protein: 0.3 grams

  • Carbs: 13.8 grams

  • Sugar: 10.4 grams

  • Fiber: 2.4 grams

  • Fat: 0.2 grams

Try these tasty & healthy apple recipes:


Not only are figs delicious, but they are also packed with nutrients. While they contain multiple vitamins and minerals, they are particularly rich in copper and vitamin B6. Copper is an essential mineral for multiple processes such as energy production and metabolism, as well as neurotransmitter synthesis and connective tissue synthesis (1). Vitamin B6 performs a wide variety of functions in the body but is extremely important for metabolizing protein (2).

According to Healthline, 1 small, fresh fig (40g) contains:

  • Calories: 30

  • Protein: 0 grams

  • Fat: 0 grams

  • Carbs: 8 grams

  • Fiber: 1 gram

  • Copper: 3% of the Daily Value (DV)

  • Magnesium: 2% of the DV

  • Potassium: 2% of the DV

  • Riboflavin: 2% of the DV

  • Thiamine: 2% of the DV

  • Vitamin B6: 3% of the DV

  • Vitamin K: 2% of the DV

Here are some of our favorite healthy fig recipes:


Huckleberries are a lesser-known berry varietal, but they are very similar to blueberries in appearance and flavor. They are packed full of antioxidants and nutrients like iron and vitamin C, so they are great for immune support. Due to their mealy texture, they’re best used in cooking rather than eaten raw.

Here is some additional nutritional information on huckleberries, according to

  • High iron content and hence helps in better blood circulation

  • Helps speed up the metabolism rate and promotes healthier muscle tone

  • Since it’s a good source of vitamin C it helps support the immune system

  • Its potassium content regulates water balance

Try these huckleberry recipes this October!


Although artichokes are considered a vegetable, they are actually a type of thistle. Artichokes are packed full of nutrients and are known for health benefits such as lowering blood sugar, improving digestion, and supporting heart & liver health (3).

According to Healthline, artichokes are particularly high in folate and vitamins C and K. They also contain important minerals such as potassium, magnesium, phosphorus, and iron. One medium-sized artichoke contains about 7 grams of fiber, which is 23-28% of the recommended daily intake of fiber.

As one of the highest antioxidant-rich vegetables, be sure to enjoy lots of it this fall and try these recipes!


Eggplants bring a gentle, mild flavor and interesting texture to any dish. They belong to the family of plants known as nightshades, which some people have a sensitivity to, so be sure to pay attention to how you feel after you eat them. They come in many varieties of different sizes and colors, but they are commonly deep purple.

Eggplant is a nutrient-dense food containing vitamins, minerals, and fiber. According to Healthline, one cup of raw eggplant contains:

  • Calories: 20

  • Carbs: 5 grams

  • Fiber: 3 grams

  • Protein: 1 gram

  • Manganese: 10% of the RDI

  • Folate: 5% of the RDI

  • Potassium: 5% of the RDI

  • Vitamin K: 4% of the RDI

  • Vitamin C: 3% of the RDI

Here are some eggplant recipes to try:


It wouldn’t be a complete October seasonal eating guide without pumpkin! Pumpkin is another versatile ingredient that goes well in everything from lattes to soups. It’s considered a type of squash and it’s very nutritious while also low in calories.

According to Healthline, one cup of canned pumpkin contains:

  • Calories: 137

  • Protein: 3 grams

  • Fat: 7 grams

  • Carbs: 19 grams

  • Fiber: 7 grams

  • Vitamin A: 209% of the Daily Value (DV)

  • Vitamin K: 37% of the DV

  • Copper: 28% of the DV

  • Vitamin E: 22% of the DV

  • Iron: 18% of the DV

  • Magnesium: 13% of the DV

  • Riboflavin: 10% of the DV

  • Vitamin B6: 10% of the DV

  • Vitamin C: 10% of the DV

  • Potassium: 10% of the DV

So, it’s highly nutrient-dense, but an especially good source of vitamin A. Here are some healthy pumpkin recipes to try this October!





bottom of page