Food Nutrient Guide for Fall Season that helps improve diet and nutrition

Food Nutrient Guide for Fall Season

The leaves are changing, the air is crisp, pumpkin spice is everywhere, and fresh apple cider doughnuts are calling your name. There's only one explanation: fall has officially arrived, and it's time to embrace all the season has to offer.

Nothing screams fall quite like a trip to your local farm or farmers market. But as you gather up seasonal favourites like apples, pumpkins, carrots, or other decorative squash, you might be wondering – which fruits and veggies pack the biggest nutritional punch? Food Nutrient Guide for Fall Season

The leaves are changing, the air is crisp, pumpkin spice is everywhere, and fresh apple cider doughnuts are calling your name. There's only one explanation: fall has officially arrived, and it's time to embrace all the season has to offer.

Nothing screams fall quite like a trip to your local farm or farmers' market. But as you gather up seasonal favourites like apples, pumpkins, carrots, or other decorative squash, you might be wondering – which fruits and veggies pack the biggest nutritional punch?

Our friends at Virtua Health have compiled a list of the 10 best fruits and vegetables to include in your meals this season.

• 1. Apples

  Apples are rich in fibre and come in many delish varieties, from Fuji apples to Pink Ladies. While each variety offers its own benefits, the Red Delicious apples have the highest amount of fibre. Plus, regularly eating apples can also support heart health and help lower the risk of heart disease.

  • 2. Sweet Potatoes

    No matter which way you pronounce potato, sweet potatoes are packed with nutrients. They are very high in vitamin C and A, fibre, and potassium, which can help support heart health and your overall wellness.

    • 3. Pumpkins

      Fun fact: pumpkins are technically fruit! They’re also high in vitamin A, vitamin C, and fibre, making them a nutritious addition to your fall menu. From soups and roasted seeds to pumpkin pie, there are plenty of delicious ways to enjoy them.

      
      4. Broccoli

      Broccoli reaches its peak in late fall and continues into the winter, making it a seasonal staple. This nutrient-packed vegetable is rich in vitamins C and K, fibre, and antioxidants that support your overall health. Roast it, steam it, toss it into pasta, or even use it as a pizza topping for an effortless nutrition boost.

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      • 5. Pears

        We are not comparing apples to oranges, but we are going to compare apples to pears. And like apples, pears are an excellent source of fibre and make a delicious addition to everything from fresh salads to homemade sauces and desserts.

        • 6. Brussels Sprouts

          Brussels sprouts may be small, but they are mighty. These tiny veggies are rich in fibre, vitamin C, vitamin K, potassium, and calcium, making them a great addition to your fall meals.

          • 7. Cranberries

            Cranberries aren't just for holiday dinners. These tart berries are packed with vitamin C and antioxidants, making them a nutritious addition to your fall menu. Enjoy them in sauces, baked goods, salads, or even homemade trail mix.

            • 8. Cauliflower

              Cauliflower has had quite the glow-up. Once overlooked, it's now the star of everything from pizza crust to mashed "potatoes". Along with being a versatile low-carb substitute, it's also packed with fibre and potassium.

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              • 9. Grapes

                Sweet, juicy, and easy to snack on, grapes are rich in antioxidants and provide vitamin C, vitamin K, and potassium. If you're choosing between varieties, darker grapes generally contain more antioxidants.

                • 10. Carrots

                  Sweet, crunchy, and versatile, carrots are one of fall's most nutritious vegetables. They're rich in vitamin A and also provide vitamin K, fibre, and potassium, making them a healthy choice for meals, snacks, and side dishes.

                  These seasonal fruits and vegetables are delicious on their own, but they really shine in your favourite fall recipes.