Berries of the Omichi are named due to their ability to fortify blood vessels.

In early September, as the seasons begin to change, it's a great time to focus on our diets and the nutritious fruits and berries that are abundant during this period. Galina Volkova, the Head of the Medical Prevention Department at the Odintsovo Regional Hospital, shares her recommendations on the benefits of these fall favourites.

Galina Volkova is not just a healthcare professional; she is also a therapist and dietitian, making her the perfect guide for navigating the nutritional landscape of the season.

Watermelons, while often associated with summer, provide the body with potassium, a vital mineral for maintaining healthy blood pressure and nerve function. Late-season strawberries, on the other hand, are rich in vitamin C, manganese, and fiber, making them a fantastic choice for boosting the immune system and supporting digestive health.

Raspberries are another star of the fall fruit scene. These berries are not only rich in vitamin C but also packed with antioxidants, which can help protect cells from damage. Raspberries are known to strengthen blood vessels, contributing to heart health. They can often be found at the store in early September.

Blackberries, too, are rich in antioxidants, making them a great choice for those looking to incorporate more antioxidant-rich foods into their diet. These berries are also beneficial for vision health.

Blueberries, long celebrated for their health benefits, continue to shine in the fall. They are known to be beneficial for vision, particularly for maintaining eye health as we age.

Cantaloupes are another fruit worth mentioning. They are rich in magnesium, an essential mineral for normal heart and nerve function.

However, it's important to note that while seeds of fruits such as apples, pears, and apricots contain pectin, a soluble fiber that supports detoxification and digestive health, they also contain amygdalin, which can release harmful cyanide in large amounts. Seeds, especially apricot kernels, can be toxic even in small quantities for children.

Lastly, let's not forget about apples and pears. They are rich in pectin, a soluble fiber that supports detoxification and digestive health. Apples contain about 1–1.5% pectin mainly in their skin, while apricots have about 1% pectin. Along with pears and apples, these fruits also provide vitamins such as provitamin A and vitamin C, contributing to overall immune and skin health.

In conclusion, the fall season offers a bounty of nutritious fruits and berries that can help boost our health and wellbeing. By incorporating these into our diets, we can enjoy the flavours of the season while reaping the numerous health benefits they offer.