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Seasonal Fall Produce to Eat More Of

Eating in season may be your new BFF

Why eat in season?

Eating in season isn’t just trendy, there are actual benefits of why you should pick produce that is naturally grown and harvested in the time of year that you’re eating it. In short, eating in season is better for your health, tastes better, environmentally friendly, and is cheaper. 

What produce is in season in the fall?

There are TONS of fruits and veggies that are in season in the fall. Some produce like apples and pumpkins are notoriously popular in this time of year, but there are so many others that go unnoticed and reap health benefits.

Hormone Healthy Foods

Apples, butternut squash, brussel sprouts, cauliflower, and cinnamon are foods that may help balance your hormones due to their chemical properties.

Apples contain pectin which helps to maintain healthy bowels and in turn helps your body with detoxification. 

Butternut squash is packed with B vitamins and minerals (like magnesium, calcium, iron) that promote hormone health. 

Brussel sprouts have 13C which may help to reduce the risk for estrogen-sensitive breast cancer. Both brussel sprouts and cauliflower have indole-3-carbinol which is key for phase one liver detox.

Lastly, cinnamon contains cinnamaldehyde which helps to balance hormones and blood sugar, and also may lower testosterone in women. 

Cell Healthy Foods

Arugula isn’t just a great pizza topper. Arugula is full of cell healthy benefits due to its nutrients.  Specifically, arugula is a good source of Vitamin A, Vitamin K, Folate, phytochemicals, and carotenoids. Phytochemicals work to fight free radical damage which is why arugula can be cancer-protecting. In addition to phytochemicals, arugula contains other cancer-fighting nutrients such as glucosinates and isothiocyanates. 

Beets may not be the most popular vegetable, but it has an impressive nutrient profile. Beets are high in antioxidants, phytonutrients, Vitamin C, Folate, and trace minerals. Betalains give beets their distinct color and are a type of phytonutrient that has anti-inflammatory effects on the body by reducing oxidative stress. Similar to arugula, the phytochemicals in beets are also cancer-protecting. Athletes may consume beets for their performance benefits. Beets contain nitrates which aid the mitochondria, the cell’s powerhouse for energy, resulting in improved performance and recovery. 

Butternut squash is a fall favorite for many. Butternut squash has high amounts of Vitamin A, Vitamin C, trace minerals such as Manganese, Potassium, Magnesium, and antioxidants. Butternut squash boasts anti-inflammatory effects thanks to its Vitamin A, Vitamin C, and antioxidants: beta-carotene, alpha-carotene, and beta-cryptoxanthin. In turn, butternut squash is a great addition to help strengthen your immune system. Interestingly, butternut squash also contains a protein, called Moschatin, which may be anti-cancerous. 

Other great, healthy, and yummy foods in season include but are not limited to:

  • Broccoli 
  • Carrots
  • Celery 
  • Parsnips 
  • Zucchini 
  • Potatoes 
  • Pears
  • Pomegranates

Note that many of the foods listed above have similar benefits as the foods listed above, and definitely have other great benefits on cell health! 

The Bottom Line

Each produce item is packed with nutrients your body will love. Eating a diverse range of foods ensures your body is getting the fuel it needs! Do your best to incorporate seasonal produce into your diet this fall. Your cells and taste buds won’t regret it!

Want some yummy fall recipes?

Anti-inflammatory fall smoothie

Turnip and butternut squash soup