There is more to fall than the Halloween costumes and hayrides. From September to November the autumn harvest brings in a variety of healthful and delicious produce. In order to get the best of what fall has to offer, keep track of what’s in season near you. Here are some popular fruits and vegetables that are enjoyed most often during the fall season.
Apples are sweet, crunchy and packed with antioxidants and there are more than 7,500 different types of apples! The picture is of one of my favorites–honeycrisp apples! Beets are available year round but are at their best in the fall. When choosing the best beets look for firm, smooth bulbs attached to bright, crisp greens. Brussels sprouts and cabbage are packed with vitamin A and C. Cranberries are between the size of a blueberry and grape. They are at their best October-November but only a small percent make it to the produce section the rest are canned, dried, or turned into juice. Research shows that cranberry concentrate can prevent urinary tract infections and fresh cranberries can slow the growth of breast, colon, prostate, and lung cancers. Pears are high in soluble fiber, which helps lower bad cholesterol. Pumpkins offer a lot of alpha- and beta-carotene, which can be converted to promote healthy vision and cell growth. Rutabagas and turnips research suggests that they may help reduce the risk of prostate and lung cancers. Squash is a great source of potassium and helps prevent muscles from feeling fatigued and weak. Last but not least are sweet potatoes and they have the best flavor during the fall, their peak season. They are rich in beta-carotene, which can prevent vitamin A deficiency and promote healthy eyesight. Sweet potatoes are also rich in vitamin C and when baked in their skin provide about 5 grams of fiber. Be sure to take advantage of the produce this fall and try something new!
-Written by Megan Tschakert, SDSU Dietetics Student