The fall season is full of delicious produce, including butternut squash, sweet potatoes, pumpkin, and broccoli. Buying produce when it’s in season can ensure you get fresher, tastier fruits and vegetables. It can also help you maximize their health benefits, support local agriculture, and reduce environmental impact.
Apples are a good source of fiber and antioxidants.
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Peak months: September-October
Though apple varieties differ in taste and appearance, they share many of the same health benefits:
- Rich in dietary fiber
- Can support healthy digestion
- Can support healthy cholesterol levels
- Excellent source of antioxidants like vitamins C and E that can support immune function and overall health
How to enjoy: Fresh apples are a convenient, nutrient-dense snack to take on the go. They also make for a cozy fall treat when baked with a sprinkle of cinnamon and a touch of honey.
Pumpkins are rich in vitamins and minerals and are ready for harvest just in time for Halloween.
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Peak months: October-November
Pumpkins, part of the winter squash family, are at their peak freshness just in time for Halloween. They’re rich in vitamins A, C, and E, as well as minerals such as zinc, selenium, and iron. The active ingredients in pumpkin peels, flesh, and seeds offer antioxidant, antimicrobial, and anti-inflammatory health benefits.
How to enjoy: Pumpkins can be a tasty and nutritious addition to fall cooking. Roast pumpkin chunks with olive oil and spices like cinnamon and nutmeg, or blend cooked pumpkin into savory soups and refreshing smoothies.
While persimmons resemble tomatoes at first glance, they have a distinct, delicate, sweet taste.
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Peak months: September-October
Persimmons are a vibrant fruit rich in vitamins A and C, which help support eye health and your immune system. They also contain a moderate amount of potassium.
How to enjoy: You can eat persimmons fresh to enjoy their maximum flavor. Persimmons can also add a sweet taste and a boost of nutrients to various baked goods and smoothie recipes.
Sweet potatoes are a popular ingredient in fall recipes.
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Peak months: October-March
Sweet potatoes are a healthy root vegetable with a long harvest season, beginning in the heart of fall. These complex carbohydrates are rich in vitamins A and C. Just one medium sweet potato, baked with the skin on, provides approximately 100 calories, 23 grams (g) of carbs, and almost 4 grams of fiber.
How to enjoy: Sweet potatoes can enhance the flavor and nutrient profile of fall recipes like soups and casseroles.
Pears are a good source of fiber and vitamin C.
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Peak months: September-October
Pears are rich in dietary fiber, supporting a healthy digestive system and cardiovascular health.
One medium pear has approximately 100 calories and more than 5 grams of fiber, making it a satiating, low-calorie snack. Pears are also a good source of vitamin C, an essential nutrient for your immune system and skin health.
How to enjoy: You can eat pears fresh or sliced in salads. They can also be poached or baked with a sprinkle of fall-favorite spices like cinnamon for a flavor-packed dessert.
Winter squash varieties like butternut squash have numerous health benefits.
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Peak months: August-October
While butternut, acorn, and spaghetti squash may be part of the “winter squash” family, they’re typically harvested during the fall. Adding squash to a well-balanced diet can support your vision, immune system, digestion, and heart health.
Butternut squash, for example, is packed with carotenoids, which your body converts to vitamin A. One cup of cooked butternut squash contains approximately 80 calories and 6.5 grams of fiber.
How to enjoy: Squash is often enjoyed roasted with olive oil and spices, but it can also add a creamy texture and natural sweetness to various recipes, such as soups and stews. Adding heart-healthy fats like olive oil increases the antioxidative properties of meals with winter squash and can improve how well your body absorbs its fat-soluble vitamins.
Broccoli makes a nutritious addition to fall meals.
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Peak months: October-November
Broccoli is a powerhouse of vitamins and minerals, including potassium, calcium, iron, and vitamins C and K. It has numerous health benefits, including improved digestive health and bone health, and reduced oxidative stress.
How to enjoy: Broccoli can be steamed or lightly sauteed to retain its bright color and crunchy texture. It makes a great addition to stir-fries, salads, and soups.
Cranberries are often incorporated into popular seasonal dishes, like cranberry sauce.
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Peak months: September-October
Cranberries are a nutrient-dense fall fruit rich in antioxidants like vitamin C. One cup of whole cranberries contains approximately 50 calories and 4 grams of fiber.
How to enjoy: Cranberries are often incorporated into salads, baked goods, and holiday dishes, such as cranberry sauce. Dried cranberries may offer many of the same health benefits as fresh cranberries, but can also contain a significant amount of added sugar.
Grapes are known for their sweet flavor and juicy texture.
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Peak months: August-October
While peak harvest times for grapes vary depending on their location, many are at their freshest between August and October.
Grapes are rich in bioactive compounds like phenolic acids and flavonoids. Phenolic acids act as antioxidants, which help protect your body from damage caused by inflammation. Flavonoids give grapes their rich color and are linked to better circulation and heart health. Together, these compounds make grapes both delicious and good for you.
How to enjoy: Eat grapes fresh or freeze them for a refreshing snack between meals. They also make a delicious and nutrient-dense addition to salads, smoothies, and savory dishes.
Pomegranates contain antioxidant and anti-inflammatory compounds.
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Peak months: September-November
Pomegranates are rich in vitamins and minerals. They have many potential health benefits due to their antioxidant and anti-inflammatory properties. Studies also suggest that consuming pomegranates may improve your blood pressure and blood sugar control.
How to enjoy: Eat raw pomegranate seeds or sprinkle them on dishes like salads and yogurt parfaits. You can also juice pomegranate seeds to whisk into tangy sauces or dressings.
Swiss chard has a long harvesting season. One plant can produce leaves for many months.
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Peak months: April-October
Swiss chard is rich in vitamins C and K, magnesium, potassium, iron, and fiber. Research shows that it also has anti-inflammatory and antioxidant properties.
How to enjoy: Swiss chard is a versatile vegetable that can be eaten fresh in salads, sauteed with garlic and olive oil, or added to soups and stews.
Kiwis are a good source of fiber and vitamin C.
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Peak months: October-May
One cup of sliced kiwi provides 167 milligrams (mg) of vitamin C, or 185% of the recommended Daily Value (DV). This small, bright-green fruit is high in fiber, which supports your digestive health and bowel regularity.
How to enjoy: You can slice kiwi and eat it fresh. You can also toss it into salads or blend it into smoothies for a pop of tangy flavor and a boost of nutrition.
Beets are colorful root vegetables with several health benefits.
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Peak months: June-November
This vibrant root vegetable is packed with nutrients like folate, vitamin C, and manganese. One cup of raw beets contains under 60 calories and approximately 4 grams of fiber, supporting your heart and digestive health while being a low-calorie food.
How to enjoy: Roasted beets are a tender and flavorful fall delicacy. They pair well with a splash of olive oil and a mixture of herbs. Beets can also be grated over salads or pureed into soups for added texture, flavor, and nutrition.
Kale, a dark leafy green, is rich in vitamins and minerals.
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Peak months: September-December
Kale can be harvested throughout the year. However, it may become more bitter during the warmer months, so it’s a popular fall vegetable. This dark leafy green is rich in vitamins and minerals that support bone strength, eye health, and immune function. One cup of raw kale provides approximately 30 calories, almost 1 gram of fiber, and a significant amount of vitamins A, C, and K.
How to enjoy: Kale can add a distinct taste to various dishes, including salads and wraps. It pairs well with olive oil, lemon juice, and garlic, and can be sauteed to create a delicious side dish.
While eggplants are typically freshest in the fall, some areas harvest their crops as early as July.
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Peak months: August-October
Eggplant is a versatile vegetable rich in dietary fiber, antioxidants, vitamins, and minerals. It has been linked to improvements in metabolic syndrome, showing positive effects on blood pressure, cholesterol, and blood glucose control.
How to enjoy: Popular eggplant dishes include eggplant parmesan and babaganoush. Eggplant can also be lightly coated in olive oil and herbs, then grilled until tender, or included in recipes like ratatouille and casseroles.
Other types of produce that reach peak freshness in the fall include:
- Bananas
- Bell peppers
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Collard greens
- Figs
- Garlic
- Green beans
- Lemons
- Lettuce
- Limes
- Mushrooms
- Okra
- Onions
- Parsnips
- Peas
- Pineapples
- Potatoes
- Radishes
- Rutabegas
- Turnips
There are several benefits to eating fresh, seasonal produce:
- May have more nutrients: When produce isn’t in season, it’s typically picked earlier and shipped over longer distances to be available at your local supermarket. In-season produce, picked at peak freshness, has had more time for its flavors and nutritional profiles to develop.
- Promotes overall health: Eating a variety of seasonal produce can help you consume a wide range of nutrients throughout the year.
- Can support local farmers: Choosing seasonal produce helps small and regional farmers sell more of their harvest directly to the community, providing them with fairer income and stronger local markets.
- May be cheaper: In-season produce often has reduced processing costs.
- Is often the greener choice: Buying fresh, seasonal produce can reduce the environmental footprint associated with long-distance food transportation.
- Can encourage culinary creativity: Opting for in-season produce can introduce you to new flavors and ingredients, enhancing your dining experience.
