Fruits and Vegetables to Buy

Buying produce when it’s in season can ensure you get tastier vegetables and fruits, and you also get fresher items. When produce isn’t in season, it typically gets picked earlier to be shipped longer distances to be available at your local supermarket. Overall, this means that produce that’s in season is not only fresher, but it also may have more nutrients.

The fall season produce is full of delicious and hearty fruits and vegetables such as butternut squash, sweet potato, pumpkin, and broccoli.

Buying seasonal produce can help you maximize their health benefits, enhance your meals, support local agriculture, and reduce environmental effects.

• Peak months: September-October

Apples are at their freshest beginning in late summer and extending through fall. That means that September through October is the perfect time to plan a trip to the apple orchard. Though apple varieties differ in taste and appearance, they share many of the same health benefits.

Apples are rich in dietary fiber, can support healthy digestion, and help you improve cholesterol levels. They’re also an excellent source of antioxidants like vitamins C and E that can support your immune function and overall health.

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.

• Peak months: October-November

Pumpkins, part of the winter squash family, are at their peak just in time for carving jack-o’-lanterns at Halloween. They’re freshest from October through November. Pumpkins are rich in vitamins A, C, and E and minerals such as zinc, selenium, and iron. Active ingredients in the pumpkin peel, flesh, and seeds offer antioxidant, antimicrobial, and anti-inflammatory health benefits.

Pumpkins are rich in flavor and nutrition and can be a delicious addition to fall cooking. Roast pumpkin chunks with olive oil and spices such as cinnamon and nutmeg, or blend cooked pumpkin into savory soups and refreshing smoothies.

• Peak months: September-October

Persimmons are a vibrant fruit typically harvested during September and October. They’re rich in vitamins A and C, which can support eye health and immune function, and they contain a moderate amount of potassium. While they may look like tomatoes at first glance, they have a different, delicate but sweet taste.

Eat fresh persimmons to taste their maximum flavor. Persimmons can also add a sweet taste and boost of nutrients to various baked goods and smoothie recipes.

• Peak months: October-March

Sweet potatoes are a healthy root vegetable with a long harvest season, starting in the heart of fall. They’re at their freshest from October through March. They are rich in vitamins A and C and are packed with fiber, making them a complex carbohydrate.

One medium sweet potato, baked with the skin on, provides approximately 100 calories, 23 grams (g) of carbs, and almost 4 g of fiber. Sweet potatoes can enhance the flavor and nutrient profile of fall recipes like soups and casseroles.

• Peak months: September-October

Much like apples, pears are at their peak and typically ready for harvest in September and October. Pears are rich in dietary fiber, supporting a healthy digestive system and cardiovascular health.

One medium pear contains approximately 100 calories and more than 5 g of fiber, making it a low-calorie and satiating snack. Pears are also a good source of vitamin C, an essential nutrient for the immune system and skin health.

You can enjoy 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.

• Peak months: August-October

While they may be part of the winter squash family, varieties like butternut, acorn, and spaghetti squash are harvested during the fall. Adding squash to a well-balanced diet can support vision and immune health, healthy digestion, and cardiovascular function.

Butternut squash, for example, is packed with carotenoids, which the body converts to vitamin A to support eye health, immune function, and heart health.

One cup of cooked butternut squash contains approximately 80 calories and 6.5 g of fiber. It’s 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 the absorption of fat-soluble vitamins.

• Peak months: October-November

Broccoli is ready for harvest in the fall, starting in October and lasting until mid-November. It is a powerhouse of vitamins and minerals, including potassium, calcium, iron, and vitamins C and K. Eating broccoli has been linked to numerous health benefits, including improved digestive health, reduced oxidative stress, and strengthened bone health.

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.

• Peak months: September-October

Cranberries are typically ready for harvest from their bogs in September and October. They’re rich in antioxidants such as vitamin C and contain significant dietary fiber in each serving. One cup of whole cranberries contains approximately 50 calories and 4 g of fiber, making them a nutrient-dense fall fruit.

Many holiday traditions include cranberry dishes, such as the famous cranberry sauce. The berries are often incorporated into sauces, salads, and baked goods. Dried cranberries may offer many of the same health benefits as fresh cranberries, but they may also contain a significant amount of added sugar.

• 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, known for their sweet flavor and juicy texture, are rich in bioactive compounds like phenolic acids and flavonoids. Their nutrition profile is believed to have antioxidant, antimicrobial, anti-carcinogenic, and anti-inflammatory properties.

Research indicates that consuming grapes can reduce the risk of heart disease and its major risk factors, such as high blood pressure.

To enjoy grapes’ natural flavor, eat them 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.

• Peak months: September-November

Pomegranates are typically ready for harvest in mid to late autumn. They are rich in antioxidants, vitamins, and minerals. Research indicates that pomegranates and pomegranate juice may offer many potential health benefits through their antioxidant and anti-inflammatory properties. Studies also suggest that consuming pomegranates may improve blood pressure and blood sugar control.

Eat raw pomegranate seeds or sprinkle them on various dishes like salads and yogurt parfaits. Their seeds can also be juiced to whisk into tangy sauces or dressings.

• Peak months: April-October

Swiss chard has a long harvesting season. One plant continues to produce leaves for many months. It is rich in vitamins C and K, magnesium, potassium, iron, and fiber. Research shows that Swiss chard has anti-inflammatory and antioxidant properties.

It’s a versatile vegetable that can be eaten fresh in salads, sauteed with garlic and olive oil, or added to soups and stews.

Kiwi’s peak harvest time typically begins in October and goes through May. The small, bright-green fruit is an excellent source of vitamin C, which is essential in maintaining immune function.

One cup of sliced kiwi provides 167 milligrams (mg) of vitamin C, or 185% of the recommended Daily Value. Kiwi also has an impressive fiber content, supporting digestive health and bowel regularity.

You can slice kiwi and eat it fresh. It can also be tossed into salads or blended into smoothies to add a tangy pop of flavor and a boost of nutrition.

• Peak months: June-November

The peak harvest window for beets begins in the summer and extends through November. This vibrant root vegetable is packed with nutrients such as folate, vitamin C, and manganese, and it’s a good source of dietary fiber. One cup of raw beets contains under 60 calories and approximately 4 g of fiber, supporting cardiovascular and digestive health without contributing significant calories.

Roasted beets are a tender and flavorful delicacy for the cool fall months. They pair well with a splash of olive oil and a mixture of herbs and are relatively quick to prepare. Beets can also be grated over salads or pureed into soups for added texture, flavor, and nutrition.

• 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. The dark leafy green vegetable is highly nutritious and 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 g of fiber, and a notable amount of vitamins A, C, and K.

Kale can add a distinct taste to various dishes, including salads and wraps. It pairs well with olive oil and lemon juice or can be sauteed with garlic and olive oil to create a delicious side dish.

• Peak months: August-October

Eggplants are typically at their peak and ready for harvest between August and October. However, some areas harvest their eggplant crops as early as July. 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.

Eggplant parmesan may be the most popular eggplant dish. It can also be lightly coated in olive oil and seasonal herbs and grilled until tender, or included in recipes like ratatouille and casseroles.

As the weather gets cooler, the seasonal produce gets closer to its peak freshness while its flavor and nutrient profile develop. In addition to the fruits and vegetables mentioned above, other types of fall produce include:

• Bananas
• Bell peppers
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Figs
• Lemons
• Lettuce
• Limes
• Onions
• Parsnips
• Peas
• Pineapples
• Radishes
• Turnips

Including seasonal produce in a well-balanced diet may offer many health benefits. Fresh, in-season fruits and vegetables are typically more nutrient-dense than their counterparts. Eating a variety of seasonal produce can support efforts to consume a wide range of nutrients throughout the year, promoting overall health. However, their benefits extend beyond their nutritional profiles.

Buying in-season produce can be more cost-effective due to reduced processing costs and storage needs. Furthermore, eating seasonal produce often supports local farmers and may reduce the environmental footprint associated with long-distance food transportation.

Lastly, embracing seasonal harvests can encourage culinary creativity and enhance your overall dining experience. Opting for in-season produce can introduce you to new flavors and ingredients, expanding your dining adventures.

Eating seasonal produce in the fall can offer many benefits. In addition to their robust and fresh flavor, fall fruits and vegetables can help you meet nutrient needs and support many aspects of overall health. When included in a healthy diet, in-season fruits and vegetables can enhance your dining experience and provide various essential nutrients.

The autumn months feature many seasonal crops, such as apples, pears, pumpkins, and broccoli. Many fall produce varieties are vital ingredients in traditional holiday meals. However, most can be enjoyed fresh for a quick and convenient nutrition boost. A registered dietitian can help you incorporate fall fruits and veggies into a well-balanced diet to maximize their impact on your overall health.