Nutritious Fall Fruits and Vegetables

Pumpkins in a basket represent nutritious fall fruits and vegetables.

For most people around the country, the air is getting cooler. Humidity is dissipating and it won’t be long until autumn leaves cover yards and roads. Right now markets are filled with a bounty of nutritious fall fruits and vegetables. The autumn vegetable color wheel is rich with oranges, reds, and greens and most are packed with both vitamins and antioxidants. This year, Naturally You has created a list of autumn vegetables and juicy fruits that will delight your senses and build your immunity.  So grab your basket and join us at the market!   


You’ve heard the old saying, “An apple a day keeps the doctor away.”  Well, it’s true! The skin contains healthy nutrients and full of antioxidants and contains 4 grams of fiber. Additionally, the antioxidant found in apples, quercetin, is one of only two that keep your brain healthy and memory sharp.  Try using a mix of baking apples in your Thanksgiving pie.  You’ll get a better depth of flavor and a firm texture in every bite!

Brussel Sprouts

We’re not talking about the over-cooked bitter little cabbage heads that you may have eaten.  Made the correct way, these veggies taste great.  They are packed with vitamin K, a good source of iron and folate.  Plus, they contain a high amount of protein, compared to most veggies, with 3.8 grams of protein per serving. 

Try slicing them in half and spreading them on a sheet pan. Add sliced shallots and drizzle everything with olive oil. Roast at 400 degrees for 20 minutes or until tender-crisp. Remove from the oven. Toss with the juice of half of a lemon and some toasted pine nuts.


Cranberries in a bowl.

According to, the nutrients in cranberries are linked to a lower risk of urinary tract infections. They also prevent certain types of cancer, improve immune function, and decrease blood pressure. 

With all those benefits, you owe it to yourself to drink more sugar-free cranberry juice starting today!


Kale is so rich in nutrients, the Huffington Post reports that the Centers for Disease Control ranked it number 1 on their list of fall vegetables based on nutrient density.  It’s low in calories and is packed with Vitamins A, K, C, B, calcium, potassium, magnesium and is high in antioxidants.  You can add to salads but also make kale chips.  Here’s how. . .

Wash and thoroughly dry kale leaves.  Arrange on a sheet pan in a single layer.  Sprinkle with olive oil and salt.  Bake in a 400-degree oven until dry and crispy.  Cool and enjoy!


If you are not familiar with parsnips, they are shaped like carrots but are lighter in color, with a sweeter, nutty flavor.  Add to flavor potatoes or puree in soups.  They are rich in potassium and a good source of fiber.


Eat these naturally sweet fruits raw, baked, and poached. They are full of Vitamin C, calcium, and potassium.  And if that’s not all, each medium-sized pear contains 6 grams of fiber!  Not only does fiber help you feel full, but high levels of it have been shown to reduce your likelihood of developing colon cancer and reduce cholesterol levels.


Pomegranate seeds owe their superfood status to polyphenols, powerful antioxidants thought to offer heart health and anti-cancer benefits.  In addition to antioxidants, pomegranates are a source of fiber, B vitamins, vitamins C and K, as well as potassium.  They are just so hard to clean!  Here is an entertaining video on how to open one in six movements.


It’s rich in potassium and a single serving delivers more than 20% of the daily recommended intake of fiber.  It’s also a good source of B Vitamins. While it’s often used as a base for sweet dishes like pumpkin pie and pumpkin cheesecake, don’t be afraid to roast it and use it in savory dishes like soups and gratins.  

Sweet Potato

Eat this versatile root vegetable more ways than just a sweet casserole topped with marshmallows.  Baked or roasted, it’s more nutritious and an excellent source of Vitamin A.  It’s also a good source or iron and has antioxidant benefits.  You can also slice it, alternated with tart apples and bake it in a shallow dish basted with a little maple syrup!    

Nutritious fall fruits and vegetables should be a big part of your diet.  Diet is so important to your overall health it is one of the Six Keys to Optimal Health.  Vitamins in these autumn treasures can nourish and energize the body with the antioxidants bolster your immune system and help prevent sickness in the cold months ahead. If you want to discuss this or any health and wellness topic, visit our site for a live chat, anytime.  I look forward to speaking with you soon. 

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