There's a moment every September when the light changes. Mornings arrive a little darker, sometimes greyer; the evenings draw in sooner. It's when we start asking ourselves when we might go down with a winter bug.
From around late March to September, most of us can make enough vitamin D through sunlight on our skin. Once fewer daylight hours kick in around October, that stops being reliable, and dietary sources become far more important.
Why Seasonal Eating Matters as We Head Into Autumn
Food grown and harvested in its natural season tends to be picked closer to ripeness, travels a shorter distance and is eaten sooner after harvest. Eating with the seasons tends to be better for your nutrient intake, your food bill and the environment.
Are Eggs Better for You in Autumn?
A medium egg contributes roughly 1.6 micrograms of vitamin D. Against an adult daily requirement of 10 micrograms, that's a meaningful contribution. This is exactly why the NHS recommends everyone in the UK consider taking a daily 10 microgram vitamin D supplement throughout autumn and winter.
Eggs remain one of the most complete foods available – offering high-quality protein, choline, selenium, vitamin B12 and the eye-supporting compounds lutein and zeaxanthin.
Other Foods at Their Best in Autumn
Squash and Pumpkin
Rich in beta-carotene. Certain genetic polymorphisms can influence conversion to vitamin A, so even if you eat squash in abundance, supplementation may still be useful. Tonic's Immunity + Vitality contains retinol form vitamin A plus vitamin D3, vitamin C and 7 other immune-supporting nutrients.
Root Vegetables
Carrots, parsnips and beetroot provide fibre, blood sugar stability and a healthy microbiome. Beetroot contains dietary nitrates – quite different from the type in bacon.
Apples and Pears
British apples and pears peak from September, offering fibre (including pectin, which supports gut bacteria), vitamin C and a naturally high water content.
Oily Fish
Salmon, mackerel, herring and sardines are among the richest natural sources of vitamin D, plus omega-3 fatty acids. If you can't get oily fish regularly, Tonic's Kids Omega-3 Gummies can help fill the gap.
Leafy Greens and Brassicas
Kale, spinach, cabbage and Brussels sprouts provide vitamin C, folate and fibre, alongside compounds like sulforaphane that support liver detoxification.
Building an Autumn Plate for the Whole Family
- A protein source – eggs, oily fish, poultry or pulses
- Two seasonal leafy vegetables for micronutrients
- A root vegetable for fibre
- A handful of wholegrains
- A piece of seasonal fruit for afters
Supporting Your Routine as Daylight Reduces
Tonic's Immunity + Vitality is designed to complement a seasonal diet, not replace it. If energy dips as the days shorten, Energy + Hydration can help fill gaps you might not be covering through food alone.
This article is for informational purposes only and does not constitute medical advice. If you have concerns about your nutrition or supplement routine, please consult a qualified healthcare professional.
About the Author
Natalie Louise Burrows is a registered nutritional therapist (BANT, CNHC) and clinic director at Integral Wellness – a nutrition and health clinic specialising in cardio-metabolic health. Along with her clinic team of nutritionists, they help men and women regain their energy, control their cravings and avoid and reverse type 2 diabetes. They also address health conditions such as high blood pressure, high cholesterol, insulin resistance, fatty liver and heart disease, and weight challenges.
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