As the leaves turn to vibrant hues and the air becomes crisp, fall brings a bounty of delicious fruits and vegetables. From pumpkins to persimmons, the autumn harvest is packed with vitamins, minerals and antioxidants that can elevate your diet.
Eating seasonally can boost your meals while also supporting local agriculture and promoting sustainable practices. Read on to understand the benefits of seasonal produce and 10 fruits and vegetables to try this season.
Why eat seasonal?
- Freshness and flavor: Seasonal fruits and vegetables are picked at their peak ripeness. This means they are often fresher and tastier than out-of-season produce. You’ll likely enjoy richer flavors and better texture when you eat what's in season.
- Nutritional value: Seasonal produce retains more nutrients since it doesn’t have to endure long transport times or storage. Eating fruits and vegetables that are in season can help you maximize your nutritional intake. “Fall produce is rich in vitamins like A, C, E, K and folate, as well as minerals such as copper, calcium, potassium, magnesium, manganese and iron,” said Javier Gomez, a registered dietitian with Banner Health. “These nutrients boost the immune system, support metabolism and energy production and promote mental health by influencing mood and brain function.”
- Cost-effective: Seasonal produce is typically more affordable because it’s abundant and doesn’t require costly transportation. Buying from local farmers’ markets or grocery stores can save you money.
- Environmental benefits: Eating seasonally reduces the carbon footprint of transporting food long distances. Supporting local farmers also helps maintain green spaces and biodiversity.
- Variety in diet: Seasonal eating encourages you to diversify your diet by trying different fruits and vegetables throughout the year. This can lead to a more balanced and varied intake of nutrients.
Top 10 fruits and vegetables to try this fall
1. Pumpkin
Fall isn’t complete without pumpkins. They are not only great for decorations but also nutritious. Pumpkins are rich in vitamins A and C, potassium and fiber. They are also relatively low in calories and may help your eyes and skin.
How to enjoy: “Pumpkins are very versatile and can take on a sweet dessert-style dish as well as being enjoyed as a savory side or main dish,” Gomez said. “You can even roast the seeds.”
2. Persimmons
Persimmons are sweet, honey-flavored fruits that ripen in late fall. They are packed with vitamins A, C, E, K and B vitamins.
Persimmons come in two main varieties: astringent (tart like Hachiya) and non-astringent (sweeter like Fuyu). Astringent persimmons should be eaten when fully ripe, while Fuyu can be enjoyed crisp.
How to enjoy: Add slices to salads and desserts for a sweet, honey-like flavor.
3. Rutabaga
This root vegetable has a sweet, earthy flavor and can be used in various dishes. They are a good source of vitamin C, potassium and fiber.
How to enjoy: Rutabagas can be roasted, mashed or used in soups and stews.
4. Squash
Whether acorn, yellow, spaghetti, bitter or butternut, don’t put the kibosh on squash. Like its cousin the pumpkin, squash is low-calorie, high in fiber and packed with vitamins.
How to enjoy: Its sweet, nutty flavor shines when roasted, especially with a miso glaze for an umami (savory) twist.
5. Kohlrabi
This vegetable may not be as popular as its cousins broccoli and cauliflower, but it’s a nutritional powerhouse with a unique flavor and texture. Kohlrabi is a good source of vitamin C and fiber and low in calories.
How to enjoy: Slice it thinly and add to salads, roast with olive oil and spices or shred and mix with other vegetables for a nutritious slaw.
6. Pomegranates
“Pomegranates are a fall fruit that is nutrient dense and a great option to provide health benefits,” Gomez said. They are known for their jewel-like seeds, which are loaded with vitamins C and K and antioxidants.
How to enjoy: Pomegranates add a burst of flavor and nutrition to salads and yogurt or can be eaten on their own.
7. Sweet potatoes
This nutrient-dense root vegetable is a fall staple. They are high in beta-carotene and packed with fiber, vitamins C and B6, potassium and manganese.
How to enjoy: “Sweet potatoes are a versatile vegetable that can be baked, air fried or mashed and typically has a moderate glycemic index, which can help people with diabetes keep their blood sugar levels in check,” Gomez said.
8. Romanesco
Not only is this vegetable visually appealing, but it’s also packed with nutrients, like vitamins A, C and K, calcium and iron. Romanesco makes a unique twist to any vegetable dish.
How to enjoy: Its nutty, slightly sweet flavor makes it great for roasting or steaming.
9. Sunchokes (Jerusalem artichokes)
Sunchokes are a unique root vegetable with a slightly nutty flavor and a host of health benefits. They are a good source of iron, high in potassium and rich in inulin, a type of fiber that acts as a prebiotic which supports gut health.
How to enjoy: Sunchokes can be eaten raw, roasted or added to soups or stews.
10. Pawpaw
The pawpaw is North America’s largest native fruit. This creamy, tropical-flavored fruit is rich in vitamins C and A.
How to enjoy: It’s a unique addition to fall desserts and smoothies.
The importance of proper preparation and storage
To fully enjoy the natural flavors and nutritional benefits of these unique fall fruits and vegetables, store and prepare them properly.
“Overcooking can diminish flavor and nutrient content, so use cooking methods that preserve their goodness,” Gomez said. “Roasting, sauteing and pureeing are excellent techniques to bring out the best in these ingredients.”
For example, roasting pumpkin enhances its natural sweetness, while sauteing kohlrabi keeps its crunch and vitamin content intact. Pureeing persimmons and pomegranates can be a great way to add flavors to smoothies or sauces without losing nutritional value.
Many fall vegetables (like sunchokes) can be stored in a cool, dark place, while fruits like persimmons should be kept at room temperature until they ripen. After this, they can be refrigerated to extend their shelf life.
[Also read “Don't Fall for These 7 Healthy Cooking Myths"]
Bottom line
This fall, expand your fruit and vegetable options. Focusing on the fruits and vegetables that are in season allows you to enjoy better flavor, higher nutritional value and a greater sense of connection to nature. Grab your pumpkin-spiced latte and check out what’s available at your local farmers’ market or grocer.
