Healthy Fall Foods

June 6, 2022

A chill settles in the air, days become shorter and leaves begin to evolve into beautiful canvases of color. Fall has FINALLY arrived!! As you drag out your sweaters, boots and pour a cup of pumpkin-flavored coffee, stop and think about what kind of good things this glorious season provides for us. A relief from the heat of summer, more outdoor fun, and changing of seasons, fall also brings some really great produce that can pack a healthy punch to our diets. Everyone has become more health-conscious in their diet and exercise, so why not fill your next shopping list full of fresh produce that is the best this season has to offer!

Fall Harvest At Its Finest!

Spring and summer produce seem to get the most attention, but don’t miss the abundance of yummy, healthy treats that fall bring to us every year. Get ready for a fall grocery list of some of the tastiest, best for your body fruits and veggies:

Pumpkins – More than just a good decoration, pumpkins contain lots of fiber and beta-carotene, which turns into vitamin A (helpful for your eyes and skin), potassium, vitamin C, and fiber
Apples – Plan that trip to your local apple orchard! Apples contain lots of fiber, vitamin C, and polyphenols (also known as flavonoids) that can help lower your risk of heart disease, diabetes, and could possibly lower the risk of developing Alzheimer’s disease
Sweet Potatoes – An often popular side dish at Thanksgiving, sweet potatoes are packed with fiber, potassium, vitamin A, and vitamin C
Beets – Sometimes an overlooked vegetable, beets are packed with nitrates that can help stabilize blood pressure
Carrots – Whether you eat them raw, cooked, or in your soups and other dishes, you can’t miss the value of carrots for your health. Carrots boast vitamin A and beta-carotene
Kale – The most talked about veggie these days, kale delivers in the nutrition area loaded with vitamins K, A, and C and also manganese
Spaghetti, butternut, and acorn squash – Spaghetti squash is a great vegetable because it gives you a great alternative to pasta, making it fun and healthy for kids. All three kinds of squash are full of great nutrition because they provide vitamin A, beta-carotene, potassium, magnesium, and fiber
Pears – At their best in the fall, pears contain lots of fiber, vitamin C, and potassium
Cranberries – A favorite year-round, cranberries have vitamin C, fiber, and a compound named proanthocyanidin, that can stop bad bacteria from adhering to the wall of the bladder. The anthocyanins in cranberries are known to lower oxidative stress
Parsnips – In the carrot family, parsnips contain fiber, vitamin K, folate, vitamin B, and vitamin C

Blueberries – Most popular as a summer fruit, certain types of blueberries continue to produce into the fall. Blueberries are rich in fiber, anthocyanin pigments (help reduce your risk of diabetes and heart disease), and vitamin C
Mushrooms – Known for their flavor and meaty texture, mushrooms abound with prebiotics, that help to aid the microbiota in your gut, helping to reduce inflammation and making digestion easier. They also have vitamin D, potassium, zinc, fiber, protein, antioxidants, copper, magnesium, selenium, thiamin, and phosphorus
Leeks – A less powerful alternative to an onion, leeks still pack a nutritional punch with kaempferol (a flavonoid with anti-inflammatory properties), fiber, and antioxidants that that can help prevent certain eye diseases
Brussel Sprouts – Gaining favor in recent popularity, brussel sprouts are full of fiber and helpful antioxidants
Broccoli and Cauliflower – Fall brings a great crop of both broccoli and cauliflower. They both have a lot of good nutritional makeup with fiber, vitamin C, and vitamin K. Broccoli and Cauliflower also possess a compound named sulforaphane, a nutrient known for its cancer-fighting properties
Pineapple – Also known as a summer fruit, pineapples are still in season in the fall. They are great for the property bromelain that aids in digestion and has anti-inflammatory properties, and manganese that is great for metabolism
Potatoes – Potatoes are a great source of fiber, vitamin C, quercetin, and resistant starch
Bananas – A favorite fruit for most, bananas are rich in potassium, fiber, vitamin C, and vitamin B6

Fall Food Is FUN!

Whether you are planning out your holiday menus, campouts, or fall harvest parties, this beautiful season is ready to help with some of the best produce. As you shop and plan healthy meals, remember these great fall fruits and vegetables. They bring nutrition, health, and flavor to one of the greatest times of the year. Eating healthy is good for you but it can also taste REALLY GOOD! Take advantage of the fall harvest as you eat your way through each part of the season.

A healthy you is a happy you! Happy Fall!

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Sources:

https://www.eatright.org/food/nutrition/healthy-eating/9-fall-produce-picks-to-add-to-your-plate

https://www.everydayhealth.com/pictures/healthy-fall-foods/

https://www.womenshealthmag.com/food/g19989533/nutrient-rich-fall-foods/