Eating oranges in July and strawberries in December isn’t as big of a deal as it used to be, thanks to changes in farming, climate, and transportation. But even though year-round access to produce has become the norm, seasonal eating still matters—and has a lot more benefits.
Why you should eat seasonally
“Seasonal food” is produce that is purchased and consumed around the time it is harvested. These foods are fresher, taste better, and contain more nutrients than food that is consumed out of season.
Locally grown produce is even better because it spends less time in transport and storage, which diminishes flavor and nutrient content. You don’t need to be a supertaster to recognize the taste difference between a peach picked off a tree at peak ripeness and a peach that was picked early so it could be transported to a store across the country.
In-season foods are also cheaper because farmers often have a surplus of product and are able to sell at a lower price. Prioritizing seasonal foods helps reduce the environmental impact as well, as foods grown out of season require more resources to grow and transport.
Superfoods for fall
Fall is harvest time, so you’ll have an abundance of seasonal superfoods to choose from and enjoy throughout the season.
Apples
If you live near an orchard, be sure to make time for an apple-picking outing! Apples are loaded with fiber, vitamin C, and a variety of antioxidants—hence the phrase “an apple a day keeps the doctor away.” Just be sure to eat the skin, as this is where most of the fiber and antioxidants are.
How to enjoy: Enjoy them as healthy snacks, add to salads or bake them with cinnamon.
Pears
You might not have as many opportunities to go pear picking, but this underrated superfood fruit offers a good amount of fiber, folate, vitamin C, copper, and potassium.
How to enjoy: Eat them raw as a snack (with skin on), add to salads or bake them with spices for a cozy dessert. Pears also go well with cheese and nuts for a satisfying, balanced snack or meal.
Pumpkins
It wouldn’t be fall without pops of orange or the smell of pumpkin spice everywhere you go. But pumpkins are more than a Halloween decoration or a fall-favorite flavor; they’re also nutrient powerhouses. Containing proteins, complex carbohydrates, carotenoids, vitamins, and minerals, pumpkins support the immune system, support eye health, and promote healthy skin. Their high fiber content also aids in digestion and keeps you feeling full for longer.
How to enjoy: Use fresh pumpkin puree in soups, smoothies or baked goods. You can also roast the pumpkin seeds for a fun, crunchy snack packed with magnesium and healthy fats.
Beets
Known for their deep red color, beets contain just about every vitamin and mineral your body needs. They are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health. And that’s just the start of the benefits you’ll get from beets.
How to enjoy: Roast or steam to bring out their natural sweetness, enjoy in soups and stews, add to salads or blend into smoothies.
Sweet potatoes
If you’d rather use pumpkins as a decoration than a food, here’s another orange food for you to feast on this fall: sweet potatoes. They provide a generous dose of vitamins A, B6, and C, manganese, and potassium, and are a fantastic source of beta-carotene, an antioxidant that supports eye health and immune function.
How to enjoy: Roast, mash or turn into a creamy soup. For a healthier twist on fries, cut them into wedges, season with olive oil and your favorite seasonings, and bake until crispy.
Brussels sprouts
High in fiber, vitamin K, vitamin C, and folate, Brussels sprouts pack a punch of nutrition. They are also rich in antioxidants that support overall health. These mini cabbages are versatile and can be cooked in a variety of ways to suit different taste preferences.
How to enjoy: Roast with olive oil, fresh garlic and a sprinkle of parmesan cheese, or shred them raw into salads for a crunchy, nutrient-rich addition.
Carrots
Rounding out this list is another popular orange food: carrots. (Although carrots can come in other colors too, including yellow, white, red, and purple.) Carrots are a good source of beta-carotene, fiber, vitamin K, potassium, and antioxidants, and have been linked to lower cholesterol levels and improved eye health.
How to enjoy: Eat raw as a healthy snack, add to seasonal stews and salads, or roast with olive oil and your favorite seasoning.
Round out your fall diet with these supplements
Fall provides a rich abundance of superfoods to support a healthy diet. But as the temperatures drop and the days get shorter, you might want to start taking a vitamin D supplement like Bone Fortify if you’re spending less time outside soaking up vitamin D from the sun. In addition, add these three supplements for fall to your routine to support your immune health as you head into the colder months.
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