fall produce

Your Guide To Healthy Fall Produce

Aunt Fannie Blog


Fall’s cooler weather ushers in a new crop of seasonal produce, and we’re pretty excited about it. Eating foods in season tend to taste better fresh and eating this way ensures you are getting the maximum nutrients. Fruits and vegetables are consumed closer to harvesting and do not lose any nutrients in long-term storage conditions.

Eating in season fruits and veggies can also help your wallet, as in season produce harvested locally does not have the added traveling expenses that can get passed onto the consumer. Nature graciously provides us with multiple antioxidant sources and immune-boosting fruits and vegetables in season during fall/winter to help us get through cold season. Lastly, the environment and local farmers will benefit from local in season produce purchases.

The age old phrase “an apple a day keeps the doctor away” came about for a good reason! Apples are considered a superfood and are rich in antioxidants, flavonoids, and dietary fiber. Apples have also been shown to reduce cholesterol with regular consumption so plan your apple picking trip now.

Pumpkin Seeds
Pumpkin seeds are rich in magnesium, phosphorus, and zinc – nutrients aiding in bone health. They also contain essential fatty acids and tryptophan. Pumpkins are perfect for fall décor, but after carving out your best scary face, don’t toss the seeds!

Sweet PotatoesRaw sweet potatoes on wooden background closeup
Sweet potatoes, and yams, (while often used interchangeably, they are botanically different) are both in season and contain many of the same nutrients. Sweet potatoes have a higher concentration of Vitamin A and half your daily requirements of potassium, copper, and manganese.

Winter Squash
Squash, like sweet potatoes, are loaded with Vitamin A in the form of beta-carotene, which is great for your skin! There is also a healthy dose of Vitamin C to fight the cold season fall brings with it. I highly recommend this recipe for butternut squash soup, you won’t be disappointed!

Another immune system powerhouse. Beets are full of vitamin C, fiber, and potassium. They also contain folate, which is great for brain health. Their dark red pigmentation gives them superfood power of betalains. Betalains are antiviral and antimicrobial. Bring on the beets.

Brussels Sprouts
Not just adorable baby cabbages, brussels sprouts are high in vitamin C and vitamin K. They also contain protein, iron, and potassium and provide antioxidants to fight free radicals in the body.

This low calorie nutrient-dense vegetable is high in fiber and iron, making it a great iron alternative for vegetarians or vegans not consuming beef. Kale is full on antioxidants and anti-inflammatory compounds. Kale can be incorporated into your diet a number of ways, in salads, roasted, or thrown in a smoothie.

For a complete list of in season fruits and vegetables in your area, check out Sustainable Table’s Seasonal Food Guide here. You can enter your state, season, or produce item to find out what is fresh near you!