When the summer season gives way to fall, we see a noticeable change in things like the trees, weather, wardrobe, and even produce at the grocery store. The produce section begins to fulfill our seasonal expectations by offering pumpkins, gourds, squash, and many other delectable and healthy in-season fruits and vegetables.
One of the best parts about the changing seasons (in our opinion!) is that you get to fill your plate with in-season produce that you might not be able to find year-round. When summer hits, people can’t wait to dive into ripe watermelon and tomatoes. And the same goes for the other seasons, fall included! Pumpkin, cinnamon, apples, pears—all universal fan favorites!
Fall offers lots of nutritious fruits and vegetables to choose from, but we’ve highlighted a few of our favorites along with their nutritional benefits.
The Best Fall Fruits and Vegetables
1. Beets
While beets might not instantly remind you of fall, we can assure you that they pack quite the seasonal punch. Beets are a great source of folate, manganese, potassium, iron, vitamin C, and fiber. They pair well with vegetables like sweet potatoes and carrots and are delicious when baked.
2. Butternut squash
Butternut squash is a more well-known seasonal produce. It contains many vitamins and minerals like calcium, vitamin A, potassium, magnesium, vitamin C, vitamin E, and antioxidants. Butternut squash is great roasted in the oven and when cooked with warm spices, like cinnamon and nutmeg, for a sweeter dish.
3. Apple
You can never go wrong with eating an apple as a snack, especially when there’s always such a variety at the grocery store. Apples provide many health benefits and offer vitamin C, fiber, potassium, and antioxidants. While apples are good on their own, they are also tasty in salads and even baked in the oven with your favorite fall spices!
4. Eggplant
Loaded with fiber, phosphorus, vitamin K, copper, magnesium, and manganese, eggplants are very nutritious. They’re versatile and can be baked or sauteed with your preferred seasonings. They also complement many other vegetables like spinach and tomato, so the recipe options are endless!
5. Kale
Kale is said to be one of the most nutrient-dense foods on the planet and for good reason! It’s loaded with vitamin A, vitamin K, vitamin C, vitamin B6, manganese, calcium, copper, potassium, magnesium, and tons of antioxidants. Being a green leafy vegetable, it can go with almost any dish. Eat it as a side or as the main ingredient—the choice is yours! Try it in salads, soups, or sauteed with your other favorite veggies.
6. Sweet Potatoes
Sweet potatoes are highly nutritious and are a great source of fiber, vitamin A, vitamin C, manganese, vitamin B6, potassium, copper, and niacin. A sweet potato is the perfect fall vegetable that can be used in sweet or savory dishes. They can also be cooked many different ways. Try them baked, mashed, and roasted to find your favorite version!
7. Figs
Figs may not be among the first few things when you think about fall foods, but they’re nutritional and delicately sweet. They contain copper, magnesium, potassium, riboflavin, thiamine, vitamin B6, and vitamin K. Figs can be baked into meals like healthy breakfast bars or enjoyed on their own. Try picking up a few during your next grocery run!
8. Pumpkin
Pumpkin—the quintessential fall icon. Not only are pumpkins perfect for carving or roasting their seeds, but they’re nutritious too! They’re very rich in vitamin A and also offer vitamin C, potassium, copper, manganese, vitamin B2, vitamin E, and iron. 100% pumpkin puree can be added to breakfast bars just like figs. It goes great in smoothies, too!
You might be one to enjoy fall food throughout the year, but we can assure you they’re even more delicious when in season! Some of our favorite fall foods are even commonly found on people’s recommended list of genetic superfoods, a.k.a foods that match your DNA-based nutrient requirements. If you want to learn about your body’s unique nutrient needs and recommended foods, take the next step in your personalized nutrition journey.
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