Apples 1024x585 - 12 Healthy Fall Fruits & Veggies You Should Eat This Year

12 Healthy Fall Fruits & Veggies You Should Eat This Year

Pumpkin gets all the glory this time of year, but it’s definitely not your only option if you’re looking for tasty fall fruits and veggies. These seasonal produce picks are delicious and packed with good-for-you nutrients.

Apples

Nothing screams “fall” quite like apples (and all the activities and treats associated with them). The fall fruit is rich in antioxidants—specifically vitamin C, which helps strengthen the immune system and may even lower your risk of cancer. Additionally, apples are high in the prebiotic pectin, which helps feed your gut bacteria and can help lower cholesterol.
Per 1 medium apple: 95 cal, 0.3 g fat (0 g sat), 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fiber, 0.5 g protein.

Pumpkin

The fall staple is good for more than just spooky Halloween decorations: Pumpkin is an excellent source of vitamin A, which may improve your vision if you’re deficient. It’s also packed with phytosterols, which may decrease bad cholesterol, and beta-carotene, which helps protect against free radicals.
Per 1-cup serving (cooked): 49 cal, 0.2 g fat (0.1 g sat), 12 g carbs, 5 g sugar, 2 mg sodium, 3 g fiber, 2 g protein.

Brussels Sprouts

Per 1-cup serving (raw): 38 cal, 0.3 g fat (0.1 g sat), 8 g carbs, 2 g sugar, 22 mg sodium, 3 g fiber, 3 g protein.

Figs

This fall fruit is a solid source of fiber, which may help decrease cholesterol, promote blood sugar control, prevent constipation, and keep you feeling full longer. Figs are also packed with potassium, which helps control your blood pressure.

Per large fig: 47 cal, 0.2 g fat (0 g sat), 12 g carbs, 10 g sugar, 1 mg sodium, 2 g fiber, 0.5 g protein.

Cauliflower 

Per 1-cup serving: 27 cal, 0.3 g fat (0.1 g sat), 5 g carbs, 2 g sugar, 32 mg sodium, 2 g fiber, 2 g protein.

Beets

Beets deserve so much better than a life untouched in the salad bar. The fall root vegetable contains a phytonutrient called betalains, which has antioxidant and anti-inflammatory properties. Beets are also a good source of folate, potassium, and manganese, which helps with calcium absorption and blood clotting.

Per 1/2-cup serving (slices): 37 cal, 0 g fat (0 g sat), 8 g carbs, 7 g sugar, 65 mg sodium, 2 g fiber, 1 g protein.

Pears

Pears can make any fall recipe tastier and more nutritious. The fruit is a good source of fiber, and provide the antioxidant vitamin C, copper (which may help prevent against certain cancers), and boron, a nutrient that helps the body retain calcium.

Per 1 medium pear: 101 cal, 0 g fat (0 g sat), 27 g carbs, 17 g sugar, 2 mg sodium, 6 g fiber, 1 g protein

Pomegranate

Juicy pomegranate arils are the jewels of fruit both in appearance and health properties. According to Janel Funk, R.D., they’re packed with antioxidants that fight disease, fiber, and potassium, which promotes cardiovascular health and improves blood pressure.

Per 1/2-cup serving: 72 cal, 1 g fat (0 g sat), 16 g carbs, 12 g sugar, 3 mg sodium, 4 g fiber, 1 g protein

Cranberries

Cranberries have a ton of health benefits, including being high in fiber and prebiotics (both of which are good for gut health), and packing in vitamin C and antioxidants in every serving. (But no, they’re not going to help with your UTI, sorry.)
Per 1/2-cup serving: 23 cal, 0 g fat (0 g sat), 6 g carbs, 2 g sugar, 1 mg sodium, 3 g fiber, 1 g protein

Butternut Squash

Butternut squash is rich in fiber, eye-protecting beta-carotene, and immune-boosting vitamin C. Like other winter squashes, it’s in season in fall through late winter.
Per 1-cup serving, cubes: 63 cal, 0.1 g fat (0 g sat), 16 g carbs, 3 g sugar, 6 mg sodium, 3 g fiber, 1 g protein.

Sweet Potatoes

Another fall vegetable you can technically get all year long, sweet potatoes pack in tons of fiber, vitamin A, and vitamin C in each serving. And obviously, they make really good fries.
Per whole sweet potato: 112 cal, 0.1 g fat (0 g sat), 26 g carbs, 5 g sugar, 72 mg sodium, 4 g fiber, 2 g protein.

Grapes

This fall fruit is good for more than just wine (although obviously, please keep up the good work with the wine-making, grapes!). They’re packed with polyphenols and vitamin K (which helps build stronger bones).
Per 1 cup serving: 104 cal, 0.2 g fat (0 g sat), 27 g carbs, 23 g sugar, 3 mg sodium, 1 g fiber, 1 g protein.

Source: WomensHealthMag.com

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