Fall Foods

Apple cider. Pumpkin pie. Butternut squash. Now that we are deep in the midst of fall, the foods and flavors hitting our grocery stores and coffee shops (pumpkin spice latte, I’m looking at you) seem to embrace the autumnal season. Eating seasonal foods brings some excitement into our diets, but can also pack a nutritious punch. 

Seasonal Foods

Seasonal foods refer to produce that is bought and eaten around the same time it was harvested. In contrast, out-of-season foods may be harvested prematurely in order to endure long transport routes, ripening off of the plant. Foods grown in their proper season may be more locally grown, and can ripen longer on the plant. This leads to fresher and more nutritious food, compared to out-of-season plants that might have to be picked before it fully ripens. Here are some fruits and vegetables that will add a delicious and nutritious flair to your fall. 

Foods for the Fall Season

Pumpkin – turns out pumpkins are good for more than carving jack-o-lanterns. Beta carotene gives pumpkins (and other orange/yellow foods) their color, but in our bodies, beta carotene is converted into vitamin A. This vitamin is important for eye and skin health, along with immune function. Pumpkin is also high in potassium, and fiber, which helps to balance blood sugar and lower LDL cholesterol levels. 

Apples – while apples appear year-round on grocery store shelves, true “apple-season” is from late summer to fall. Apples are a good source of fiber called pectin, which helps prevent constipation. Vitamin C in apples can help control infections and wound healing. Phytochemicals like anthocyanin give it its red color and have antioxidant properties that are important for our overall health.

Brussels sprouts – despite their bad reputation, they have many health benefits. They belong to the family of cruciferous vegetables, along with broccoli, cauliflower, and kale. They contain vitamin K, important for blood clotting and building our bones. Additionally, they contain vitamin C, and fiber.

Sweet potatoes – They contain vitamin C, potassium, and fiber. Depending on the color of the sweet potatoes, they may be richer in the phytochemical anthocyanin (if it has purple flesh) or in beta-carotene (if it has orange flesh). Regardless, they are yummy treat in moderation. 

Other seasonal fall foods include pears, cranberries, broccoli, butternut squash, and so many more delicious fruits and vegetables. This fall, let your meals celebrate the season. Whether it’s a cozy pumpkin soup, a salad garnished with sweet potatoes, or roasted Brussels sprouts, the possibilities are endless. Embrace the season and the nutritious foods it has to offer.

References

1. Apples. (2018, October 1). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/food-features/apples/.
2. Brussels sprouts. (2016, November 21). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/food-features/brussels-sprouts/.
3. Kane, A. (2023, October 26). The 3 nutritional benefits of pumpkin. Massachusetts General Hospital. https://www.massgeneral.org/news/article/3-nutritional-benefits-of-pumpkin.
4. Merschel, M. (2024, July 12). The ripe stuff: Why seasonal eating can be a healthy delight. American Heart Association. https://www.heart.org/en/news/2024/07/12/why-seasonal-eating-can-be-a-healthy-delight.
5. Picked at their peak: The benefits of buying seasonal produce. (n.d.). Mayo Clinic. Retrieved November 28, 2024, from https://diet.mayoclinic.org/us/blog/2022/picked-at-their-peak-the-benefits-of-buying-seasonal-produce/.
6. Vitamin C. (2012, September 18). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/vitamin-c/.
7. Why eat seasonally? (n.d.). Seasonal Food Guide. Retrieved November 28, 2024, from https://www.seasonalfoodguide.org/why-eat-seasonally.