Although abundant summer produce frequently steals the spotlight, the autumn months — September, October, and November — produce many delicious and nutrient-dense vegetables and fruits.
Here are five fall fruits and vegetables that pack a powerful nutritional punch and are versatile and delicious: pumpkin, sweet potatoes, Brussels sprouts, cranberries, and butternut squash.
Pumpkin
Pumpkin isn’t only an ingredient in our favorite fall latte or for Halloween decorations — pumpkin is a versatile, nutrient-packed fruit that can be added to just about any sweet or savory recipe. Pumpkin puree is low in calories, with only 83 calories per cup, and it provides a staggering 245% of your daily vitamin A needs in each serving.
Vitamin A aids directly in healthy metabolic and healthy functions, which may help support weight management.
Additionally, pumpkin contains prebiotic fiber, which can assist in supporting gut health.
To enjoy this nutrition-packed gourd, try stirring a few tablespoons of pumpkin puree into your oatmeal in the morning and topping it with maple syrup and nuts for added nutrition and flavor. You can also whip up a delicious batch of pumpkin pancakes — adding spices and pumpkin puree to your pancake batter for a seasonal breakfast change.
Butternut squash
Even if you aren’t a fan of yellow summer squash, autumn’s butternut squash is a crowd-pleaser because of its sweeter taste and distinctive caramel flavor. One cup of butternut squash only has 63 calories yet only contains 745 micrograms of vitamin A. That is around 46% of your daily vitamin A requirements. The Dietary Guidelines recommendation is 1,600 mcg daily for women 18 years and older. Vitamin A plays a key role in promoting skin health, maintaining healthy vision, and supporting immune function.
One study demonstrated that women in China who consumed yellow-orange vegetables experienced a decline in cardiovascular risk indicators, meaning that yellow squash may be linked directly to a healthy heart.
Some simple ways to enjoy this versatile vegetable include adding it to pasta dishes, roasting it, and blending it into soups. You can also incorporate cooked and cooled butternut squash into your smoothie for an added boost of vitamins and creaminess without altering the flavor significantly.
Sweet potatoes
Sweet potatoes are a crowd-pleaser during the fall months, as their naturally sweet taste can be used in sweet and savory dishes. However, sweet potatoes go far beyond the casserole laden with marshmallows. The vegetable is nutritionally dense—about half a cup of sweet potato contains 486 mg of potassium and only 80 calories, which is around 18% of the daily value for women, who should consume about 2,600 mg daily.
Potassium is a key nutrient that works as an electrolyte, maintaining fluid balance in the body. The American Heart Association has spotlighted potassium’s role in managing high blood pressure.
The veggie may also help maintain healthy levels of blood sugar, which may benefit individuals managing type-2 diabetes.
Sweet potatoes are simple to bake and can be eaten mashed or whole. A sweet potato casserole can additionally be a health choice—just go easy on the butter and consider skipping the marshmallow topping for optimal nutrition.
Cranberries
Cranberries aren’t just for cocktails or juice. They’re a delicious tart berry that can be utilized in several ways. Cranberries are a low-calorie fruit comprised of 87% water and only 46 calories per cup.
Most people are aware that cranberries are considered powerhouses for urinary tract health. They contain what is known as A-type proanthocyanidins, a compound that can help prevent and treat UTIs.
Cranberries also contain what are known as flavonol polyphenols, which aid in a wealth of health outcomes, including the management of cardiovascular disease and diabetes. Notably, cranberries contain most of these flavonol polyphenols in the skin so that you won’t receive as many antioxidants in cranberry juice.
Raw, whole cranberries can be diluted into jams, baked into bread, mixed into smoothies, and used as a garnish for your favorite holiday mocktails. These berries tend to be tart, so consuming them with savory bread or meats or along with other fruits can help reduce the tartness.
Brussels sprouts
It should come as no surprise that Brussels sprouts are one of the healthiest veggies you can eat during autumn. Brussels sprouts contain only 28 calories, 91% of your daily vitamin K, and 53% of your daily vitamin C needs. Vitamin K is an often overlooked vitamin that plays a crucial role in health, including warding off bone loss as we age and proper blood coagulation.
Brussels sprouts are also a source of antioxidants that help combat cell damage. Half a cup contains two grams of fiber, which can rapidly add up to the most beneficial fiber, as most of us won’t just eat half a cup.
One simple way to incorporate Brussels sprouts into your diet is by roasting them. Toss halved Brussels sprouts with salt, pepper, and olive oil, then roast them until they’re tender on the inside and crispy on the outside. You can also toss them into pasta dishes, salads, and stir-fries for extra flavor and nutrients. Another option is to sauté them with lemon and garlic for a tasty, quick side dish that complements any main course.
