The arrival of autumn brings a vibrant harvest of root vegetables and crisp fruits. Even better, many of these seasonal delights are packed with health benefits. Choosing seasonal produce not only nourishes you but also supports the environment. As Rahaf Al Bochi, RDN, owner of Olive Tree Nutrition, points out, seasonal produce often boasts peak freshness and nutritional value, and sourcing it locally can reduce your carbon footprint.
Finding the Freshest Fall Produce
Shopping locally is a fantastic way to access the freshest, in-season produce. Farmers markets are excellent starting points, typically remaining open throughout the fall months. If farmers markets aren’t readily available, many supermarkets offer locally sourced produce with clear labeling and potentially lower prices during this season.
10 Fall Fruits and Vegetables to Nourish Your Body
Here’s a look at some of fall’s best offerings and how you can easily incorporate them into your diet:
1. Apples: Reducing Diabetes Risk and Boosting Fiber
Apples are a fall favorite, available in a beautiful array of colors and flavors. They’ll offer a satisfying crunch and a good dose of nutrients. A medium apple provides fiber and antioxidants, potentially helping to regulate blood sugar and reduce the risk of chronic diseases.
2. Leeks: Anti-Inflammatory Power and Bone Health
Often overlooked, leeks are a mild, onion-like vegetable that can elevate various dishes. They’re a good source of flavonoids, particularly kaempferol, which may offer protection against heart disease. A cup of leeks provides fiber and lutein and zeaxanthin, antioxidants linked to eye health.
3. Brussels Sprouts: Fiber and Cancer-Fighting Glucosinolates
Don’t underestimate the power of Brussels sprouts. A cup of cooked sprouts is a good source of fiber, and they contain glucosinolates, metabolites shown to have cancer-preventive properties. Roasting them until crispy transforms this often-maligned vegetable into a delicious side dish.
4. Sweet Potatoes: Immunity and Essential Vitamins
Sweet potatoes are a versatile and nutritious comfort food perfect for fall. They’re rich in fiber, vitamin A, and vitamin C, all of which contribute to immune health and overall well-being. Try roasted sweet potato fries or incorporate them into a hearty baked dish.
5. Parsnips: Bone-Healthy Vitamin K and Fiber
These root vegetables, similar to carrots in texture, become sweeter as the weather cools. A cup of sliced parsnips offers a good dose of fiber and vitamin K, essential for bone health and blood clotting.
6. Pumpkins: Vitamin A Boost and Creative Culinary Uses
More than just a Halloween decoration, pumpkins are incredibly nutritious. Like other squashes, pumpkins are packed with beta-carotene, converted by the body into vitamin A. Canned pureed pumpkin (without added sugar) is also a good source of fiber. Beyond pie, pumpkin puree can be used in dips, hummus, and even added to toast or pancakes.
7. Brussels Sprouts: Fiber and Anticarcinogenic Glucosinolates
One cup of cooked Brussels sprouts contains 4 g of fiber, which is 14 percent of your DV, making it a good source.
Brussels sprouts are a member of the cruciferous family: “There’s tons of evidence to back up the cancer-fighting properties of cruciferous vegetables like Brussels sprouts, broccoli, and cauliflower,” says Retelny. “They contain metabolites called glucosinolates, which have been shown to have cancer-preventive properties,” she adds.
Best right after the first frost, Brussels sprouts are one of the fall’s most underrated delights. How you cook them, though, is key. “I used to think Brussels sprouts were gross, but it turns out, I just hadn’t had them prepared properly,” says Anne Mauney, MPH, RD, a blogger at FannetasticFood.com based in Alexandria, Virginia, who recommends her Miso & Honey Roasted Brussels Sprouts recipe.
“If you think Brussels sprouts are bland and mushy, you’ve probably only had them boiled or steamed,” says Mauney. “I highly recommend roasting Brussels sprouts to make them as delicious as possible — they will come out crisp and caramelized but will still be a healthy vegetable side full of fiber and antioxidants.”
To prep the sprouts, trim the bottoms, cut them in half, and toss with olive oil and sliced onions. Then spread them on a baking sheet and roast them at 400 degrees for 40 minutes. They are great as a side dish, or you can get creative and use them as an unexpected pizza topping. And don’t forget raw too! Raw shredded Brussels sprouts are a great base for a delicious fall salad.
8. Sweet Potatoes: Immunity and Essential Vitamins
“Sweet potatoes are a really nutritious and delicious choice any time of the year, but they are especially perfect in the fall when they are in season,” says Mauney.
This starchy comfort food comes with many health perks. “Sweet potatoes contain a lot of nutrients — fiber, vitamin A, and vitamin C, just to name a few,” says Mauney. In fact, a medium sweet potato packs 3.8 g of fiber (so about 13 percent of your DV, making it a good source).
The same portion has 1,100 mcg of vitamin A (which is over 100 percent of your DV, so easily an excellent source for this immune-boosting vitamin ) and 22 mg of vitamin C (which is about 24 percent of your DV, making it an excellent source as well).
Serve up a colorful side dish by slicing a variety of potatoes into cubes (we like a mixture of red, white, and sweet potatoes), tossing them with olive oil and garlic, and roasting them in the oven.
And you can’t go wrong with baked sweet potato fries — Mauney’s go-to is this Mexican-style baked version.
9. Leeks: Anti-Inflammatory Power and Bone Health
Often overlooked, leeks are a mild, onion-like vegetable that can elevate various dishes. They’re a good source of flavonoids, particularly kaempferol, which may offer protection against heart disease. A cup of leeks provides fiber and lutein and zeaxanthin, antioxidants linked to eye health.
10. Parsnips: Bone-Healthy Vitamin K and Fiber
These root vegetables, similar to carrots in texture, become sweeter as the weather cools. A cup of sliced parsnips offers a good dose of fiber and vitamin K, essential for bone health and blood clotting.
Embrace the Season
By incorporating these delicious and nutritious fall foods into your diet, you can enjoy the bounty of the season while supporting your overall health and well-being.
