Seasonal Longevity Foods for Winter: A Complete Guide

As the days grow shorter and temperatures drop, we often start to crave warm, comforting foods. This is our body’s way of telling us it’s time to boost immune support, nourish our skin, and strengthen our gut for the new season!

Mother Nature, as always, has our health in mind by providing exactly what we need during each season, all we have to do is listen to her and be intentional about the foods we choose. By eating seasonally, we align our biology with the rhythm of nature and give our longevity a natural boost.

Here are our top picks for November’s longevity foods, full of compounds that help you stay healthy and energised as we transition through colder months.

 

 

Apples

Rich in: Quercetin & pectin
Supports: Immunity and gut health

Apples are one of autumn and winter's most potent longevity foods, perfect as an on the go snack or cooked up into a healthy apple crumble for a post meal sweet treat! 

Apples contain a plant compound called quercetin, a type of flavonoid (a class of naturally occurring compounds in fruits and vegetables) that acts as an anti-oxidant and helps reduce inflammation. Given inflammation is a component of many chronic diseases, quercetin is often highlighted for its potential to support immune resilience and long-term health [1]. 

Apples also provide pectin, which is a type of soluble fibre which can dissolve in water to form a gel-like material in the gut. Pectin slows digestion a little, and importantly acts as food for beneficial gut bacteria (making it a prebiotic!). By helping feed these healthy gut microbes, it supports digestive health and may in turn support immune and overall wellbeing [2]. 

Top tip: If you’re making a crumble, using a low-calorie sweetener like monkfruit sugar is a smart choice - it keeps the treat lighter while you still enjoy the seasonal comfort of baked apple.

 

Pears

Rich in: Soluble fibre & polyphenols
Supports: Gut health and digestion

Pears are gentle on the stomach, naturally hydrating, and great for maintaining digestive balance, not to mention delicious! Like apples, they’re rich in soluble fibre, which dissolves in water to form a gel-like substance that slows sugar absorption, promotes fullness, and feeds beneficial gut bacteria for smoother digestion. They also contain polyphenols plant compounds with antioxidant and anti-inflammatory properties that help protect gut and overall health [3]. 

Top tip: for both apples and pears keep the skin in for maximum fibre and nutrients!

Cruciferous Vegetables (Broccoli, Cauliflower, Kale, Brussels Sprouts)

Rich in: Sulforaphane & spermidine
Supports: Cellular repair and detoxification

These vegetables are the celebrities in the longevity food world, supporting the body’s natural repair and detox systems. Sulforaphane is a compound found abundantly in cruciferous veggies that helps activate detoxification pathways and protect cells from damage [4,5]. Spermidine is a natural compound found in many plant foods, including broccoli, soybeans, mushrooms, and wheat germ. It helps trigger autophagy, the body’s internal “clean-up” process, where damaged or old cellular components are broken down and recycled. This process supports cellular renewal, longevity, and resilience, and is one reason diets rich in spermidine are linked with healthy ageing and cardiovascular health [6]. Pair cruciferous veg with your Primeadine supplements to give autophagy an extra boost (this is what our founder Leslie Kenny does!).

How to cook/eat them:

• Choose vegetables like broccoli, Brussels sprouts, kale or cabbage.
• Lightly steam for just 1-3 minutes or sauté briefly until tender-crisp (this helps preserve sulforaphane). 
• Alternatively, chop them finely or eat some raw (in salads or as crudités) to maximise the sulforaphane formation.
• Combine with whole grains or legumes (which also contribute spermidine) to round out the benefit. [7]

Pumpkin & Winter Squash

Rich in: Beta-carotene, fibre, potassium
Supports: Vision, skin health, immunity

Rich in beta-carotene, fibre, and potassium, these vibrant orange vegetables support vision, skin health, and immunity. Their colour comes from carotenoids, natural pigments your body converts into vitamin A, vital for skin repair and immune defence [8]. Their fibre supports gut health and steady energy, while potassium can help to regulate blood pressure [9]. 

How to cook/eat them:

• Roast chunks of pumpkin or squash with olive oil, salt, and herbs (like rosemary or thyme) - roasting enhances their natural sweetness and boosts carotenoid absorption.
• Steam or mash for a lighter option - perfect as a side dish or base for soups and stews.
• Blend into soups with spices like turmeric or ginger for extra warmth and antioxidant power.
• Stuff or bake halved acorn or butternut squash with grains, lentils, or vegetables for a hearty autumn meal.
• Add to porridge or baking - pumpkin purée adds moisture and nutrients to pancakes, muffins, or oatmeal.

Tip: Pair with a drizzle of olive oil, tahini, or a handful of seeds - healthy fats help your body absorb beta-carotene more effectively.

Leeks, Onions & Garlic

Rich in: Prebiotics (inulin), quercetin, sulfur compounds
Supports: Gut health, immunity

These allium vegetables are rich in prebiotic fibres (inulin), quercetin and sulphur-compounds, which support gut health and immunity. The inulin feeds beneficial gut bacteria, quercetin acts as an antioxidant and anti-inflammatory compound, and sulphur-compounds are linked with detoxification and immune resilience [10,11]. 

How to eat them:

Add plenty of chopped leeks, onions and garlic to soups, stews and roasts. For maximum benefit, lightly sauté rather than overcook, and consider adding raw garlic near the end of cooking or as a garnish.

 

Carrots & Parsnips

Rich in: Carotenoids
Supports: Vision, immunity, and skin health

Root vegetables thrive in November. Full of carotenoids, these root vegetables support vision, immunity and skin health. Carrots in particular contain lots of beta-carotene (which converts to vitamin A) and both vegetables provide fibre and slow-releasing carbohydrates [12]. 

Ever remember your parents telling you that eating carrots would help you see in the dark? While not strictly true, they were onto something, vitamin A really does support healthy vision! [13]

How to eat them: Roast carrots and parsnips until lightly caramelised (brings out the sweetness and concentrates their antioxidants), or include raw carrot sticks with dip as a crunchy snack.

Beets

Rich in: Nitrates
Supports: Mitochondrial efficiency and blood flow

High in dietary nitrates, beets support mitochondrial efficiency, blood flow and circulation, which are key for cardiovascular and cognitive health. The nitrates convert in the body to nitric oxide, which relaxes blood vessels and improves oxygen delivery [14].

 Roast, juice, or blend them into hummus for a vibrant nutritional boost. You could also try making borsch for a hearty warm meal.

How to eat them:

 Roast, juice, or blend beets into hummus for a vibrant nutritional boost, their natural sweetness pairs beautifully with earthy flavours. 

You could also try making borsch, a hearty beet-based soup that’s perfect for colder days. 

For something lighter, grate raw beets into salads or slaws for a fresh crunch, or slice and roast them into beet “chips.” 

Beets also work wonderfully in smoothies or baking, their natural sugars add colour and moisture to cakes, brownies, or energy balls. Pair with a drizzle of olive oil, goat’s cheese, or citrus for a delicious balance of flavours and to enhance nutrient absorption

Cranberries

Rich in: Proanthocyanidins
Supports: Urinary tract and gut health

Rich in proanthocyanidins (PACs) - a type of polyphenol - cranberries support urinary tract health, gut health and act as powerful antioxidants. Their PACs help block harmful bacteria from sticking to cells, which is part of how they support UTIs and gut integrity [15]. 

How to eat them: Use fresh or unsweetened dried cranberries in salads, compotes or stirred into warm cereals. Avoid heavily sweetened versions so you still get the benefit without excess sugar.

Figs (Late Season)

Rich in: Fibre & antioxidants
Supports: Gut health and bone strength

As one of autumn’s final fruits, figs are a true seasonal gem, naturally sweet and full of goodness. They provide fibre for smooth digestion and a healthy gut, along with antioxidants that help protect cells from damage. They’re packed with calcium, magnesium and potassium working in synergy to support strong bones, muscle function and overall vitality [16].

How to eat them: Enjoy fresh figs with yoghurt and nuts, or use dried figs chopped into salads or oats. They also work as a naturally sweet addition to desserts without needing much added sugar!

 

The Takeaway

Seasonal eating is a beautiful way to nourish your body in harmony with nature, just as we encourage you to listen to your body’s innate wisdom, it’s equally important to listen to nature’s, it knows exactly how to support and sustain us through each season. Natures harvest supports immune defence, cellular repair, and gut balance, three pillars of healthy ageing.

So next time you shop, fill your basket with these seasonal treats and let food be your daily longevity ritual!

 

References 

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[2]Jiang T, Gao X, Wu C, Tian F, Lei Q, Bi J, Xie B, Wang HY, Chen S, Wang X. Apple-Derived Pectin Modulates Gut Microbiota, Improves Gut Barrier Function, and Attenuates Metabolic Endotoxemia in Rats with Diet-Induced Obesity. Nutrients. 2016 Feb 29;8(3):126. doi: 10.3390/nu8030126

[3] Reiland H, Slavin J. Systematic Review of Pears and Health. Nutr Today. 2015 Nov;50(6):301-305. doi: 10.1097/NT.0000000000000112. Epub 2015 Nov 23. PMID: 26663955; PMCID: PMC4657810

[4] Ağagündüz D, Şahin TÖ, Yılmaz B, Ekenci KD, Duyar Özer Ş, Capasso R. Cruciferous Vegetables and Their Bioactive Metabolites: from Prevention to Novel Therapies of Colorectal Cancer. Evid Based Complement Alternat Med. 2022 Apr 11;2022:1534083. doi: 10.1155/2022/1534083

[5] Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi: 10.1155/2015/760689

[6] Madeo F, Eisenberg T, Pietrocola F, Kroemer G. Spermidine in health and disease. Science. 2018 Jan 26;359(6374):eaan2788. doi: 10.1126/science.aan2788. PMID: 29371440

[7] Muñoz-Esparza NC, Costa-Catala J, Comas-Basté O, Toro-Funes N, Latorre-Moratalla ML, Veciana-Nogués MT, Vidal-Carou MC. Occurrence of Polyamines in Foods and the Influence of Cooking Processes. Foods. 2021 Jul 29;10(8):1752. doi: 10.3390/foods10081752

[8] Gavril Rațu RN, Stoica F, Lipșa FD, Constantin OE, Stănciuc N, Aprodu I, Râpeanu G. Pumpkin and Pumpkin By-Products: A Comprehensive Overview of Phytochemicals, Extraction, Health Benefits, and Food Applications. Foods. 2024 Aug 26;13(17):2694. doi: 10.3390/foods13172694

[9] Li H. Evaluation of bioactivity of butternut squash (Cucurbita moschata D.) seeds and skin. Food Sci Nutr. 2020 May 14;8(7):3252-3261. doi: 10.1002/fsn3.1602

[10] Xie T, Wu Q, Lu H, Hu Z, Luo Y, Chu Z, Luo F. Functional Perspective of Leeks: Active Components, Health Benefits and Action Mechanisms. Foods. 2023 Aug 27;12(17):3225. doi: 10.3390/foods12173225

[11] Alam A, Al Arif Jahan A, Bari MS, Khandokar L, Mahmud MH, Junaid M, Chowdhury MS, Khan MF, Seidel V, Haque MA. Allium vegetables: Traditional uses, phytoconstituents, and beneficial effects in inflammation and cancer. Crit Rev Food Sci Nutr. 2023;63(23):6580-6614. doi: 10.1080/10408398.2022.2036094

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[13] Byun SS, Spaide RF. Carrots, Blueberries, and Spinach-Vision Superfoods. Retina. 2021 May 1;41(5):895-897. doi: 10.1097/IAE.0000000000003089

[14] Arazi H, Eghbali E. Possible Effects of Beetroot Supplementation on Physical Performance Through Metabolic, Neuroendocrine, and Antioxidant Mechanisms: A Narrative Review of the Literature. Front Nutr. 2021 May 13;8:660150. doi: 10.3389/fnut.2021.660150

[15] Williams G, Hahn D, Stephens JH, Craig JC, Hodson EM. Cranberries for preventing urinary tract infections. Cochrane Database Syst Rev. 2023 Apr 17;4(4):CD001321. doi: 10.1002/14651858.CD001321.pub6. Update in: Cochrane Database Syst Rev. 2023 Nov 10;11:CD001321. doi: 10.1002/14651858.CD001321.pub7.

[16] Sandhu AK, Islam M, Edirisinghe I, Burton-Freeman B. Phytochemical Composition and Health Benefits of Figs (Fresh and Dried): A Review of Literature from 2000 to 2022. Nutrients. 2023 Jun 3;15(11):2623. doi: 10.3390/nu15112623