It's called the harvest season for a reason. Autumn brings dropping temps, changing leaves, and cozy sweaters, but also an influx of ripe produce just begging to be made into hearty (and healthy!) dishes. Load these fall foods onto your plate for the best nutrition — and flavor — of the season.
Advertisement - Continue Reading Below
1
Apples
Magdalena Niemczyk//Getty Images
Procyanidin, a type of antioxidant found in apples, has been found to lower LDL or "bad" cholesterol. The bacteria in the colon also digests the bioactive compounds in our Fijis and Macintoshes and converts them into healthful components used by our bodies. Apples may also beneficially impact the helpful microbiota in our gut, a potential way to prevent cardiovascular disease.
Packed with prebiotic fiber, artichokes can help promote the health and growth of your body’s probiotics, the good bacteria found in your GI tract. Probiotics are linked to loads of health benefits, from helping reduce your risk of chronic disease to even helping stave off a cold.
Advertisement - Continue Reading Below
3
Acorn Squash
John Block//Getty Images
Just one serving of acorn squash provides 2/3 of your daily vitamin C and the entire recommended amount of vitamin A in the form of beta-carotene, which can strengthen your immune system.
Betalain, the compound found in beets, is linked to a wealth of health-promoting benefits, including reduced risk of cognitive decline, improved immunity, and protection from cellular damage that can lead to chronic disease down the line.
Advertisement - Continue Reading Below
5
Broccoli
Patricia Spencer / EyeEm//Getty Images
Broccoli contains glucosinolates that help fight against oxidative stress and present many other health benefits. This cruciferous veg also contains vitamin C, which has antioxidant properties.
Brussels sprouts also count as nutritional powerhouses thanks to those powerful glucosinolates, compounds linked to lowering cancer risk by protecting your cells from harmful DNA damage.
Advertisement - Continue Reading Below
7
Butternut Squash
John Block//Getty Images
Squash is lower in calories and higher in fiber than other starchy veggies, but you’ll still get that flavorful, slightly-sweet taste that satisfies.
Some studies have shown that eating carrots may reduce the risk of gastric cancer by 26%. Of course, their reputation for boosting your eyesight is rooted in truth: Just one large carrot provides more than double your daily value of vitamin A, the nutrient that protects your ocular health.
Fiber, antioxidants, and the transformative ability to become kimchi with just a little fermentation?! We’re sold. In fact, sauerkraut (also made from cabbage) can help boost your body’s own probiotics and improve GI health, keeping you more regular.
Advertisement - Continue Reading Below
10
Cauliflower
Harrison Eastwood//Getty Images
Swapping some spuds for cauliflower is an easy way to sneak in extra vitamin C, potassium, and plant-based omega-3’s to your meal. Using olive oil instead of cream also cuts down on saturated fat and adds immune-boosting antioxidants, and trust us — you won’t miss it!
Whether you use celery roots (also called celeriac) sliced in crunchy salads or blended into hearty soups, a cup will provide 20% of your daily vitamin C, plus a dose of cognition-boosting vitamin B-6 for only 60 calories.
Advertisement - Continue Reading Below
12
Cranberries
mediaphotos//Getty Images
Cranberries are loaded with vitamin C and other antioxidants linked to reducing risk of chronic disease and improving circulation. Of course there are the traditional sauces and relishes, but the tart flavor also works well in side dishes and, yes, pies. (It's okay to treat yourself sometimes!)
Fennel is filled with folate, a type of B vitamin that helps with muscle and nerve function, as well as allowing you to reap the energizing benefits from the all the foods you eat.
Advertisement - Continue Reading Below
14
Grapefruit
Edalin//Getty Images
Antioxidants galore! Citrus fruits come into season in late fall, so stock up on these nutritional powerhouses when they're super fresh. Grapefruits come packed with fiber, water, and immune-boosting antioxidants that help reduce your risk of chronic disease.
Advertisement - Continue Reading Below
15
Kale
4nadia//Getty Images
Kale is everywhere these days and with good reason. The crunchy leaves offer vitamin C, vitamin A, and fiber. Besides hearty kale salads, try it in pesto, frittatas, and sautés.
You heard it here first: Kohlrabi in 2019 will be what cauliflower was to 2018. Also called German turnip, it’s a nutrient-packed relative of wild cabbage that's super low in calories, making it an easy way to add more veggies into rice dishes.
Advertisement - Continue Reading Below
17
Leeks
Michael Grimm//Getty Images
Branch out from your usual onions and garlic and use these versatile stems when cooking chicken or eggs to nab more vitamins A, C, and B-6. Just one stalk contains 29% of your daily value of vitamin A, which plays a critical part in maintaining the health of your heart, kidneys, lungs, and other organs.
Advertisement - Continue Reading Below
18
Mushrooms
Claudia Totir//Getty Images
Mild buttons, meaty portobellos, flavorful shiitakes: The diversity of edible fungi lends itself to tons of different dishes, but all of these toadstools pack in potassium and selenium, an essential nutrient that helps with DNA synthesis and hormone metabolism.
Advertisement - Continue Reading Below
19
Parsnips
Westend61//Getty Images
Think of these as a slightly less starchy potato, helping you fill up on fiber, vitamins, and minerals, plus loads of antioxidants. Mix 'em up with carrots and roast in the oven for parsnip fries, a fun way to play with fall food!
Advertisement - Continue Reading Below
20
Peanuts
Jack Andersen//Getty Images
A ¼ cup serving packs up to 9 grams of protein, 4 grams of fiber, and a unique profile of antioxidants that helps to improve oxygen flow throughout your body, regulating blood pressure, improving heart health, and reducing risk of chronic disease.
A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019. Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show. She is also author of the bookDressing on the Side (and Other Diet Myths Debunked).
Caroline is a writer and editor with almost a decade of experience. From 2015 to 2019, she held various editorial positions at Good Housekeeping, including as health editor, covering nutrition, fitness, wellness, and other lifestyle news. She's a graduate of the Medill School of Journalism and dreams of the day Northwestern will go back to the Rose Bowl.