Fall Foods That Pack a Nutritional Punch

As the air turns crisp and the leaves change color, fall brings a bounty of seasonal foods that are as nutritious as they are delicious. From vibrant pumpkins to hearty root vegetables, these autumnal delights are packed with vitamins, minerals, and antioxidants that boost your health and warm your soul. Embrace the season’s harvest and discover how these fall favorites can give your meals—and your well-being—a powerful boost! 

1. Pumpkin Isn’t Just for Lattes

A rich source of many vitamins, including vitamins A (over 200 percent the recommended daily intake!), C and E, as well as minerals potassium and iron. That makes pumpkin good for your vision, heart and immune system. Pumpkin is also high in fiber and an excellent prebiotic. At only 50 calories per cup, it’s a highly nutritious and filling snack. Remember to keep the seeds. Pumpkin seeds help to reduce certain types of cancer, lower blood pressure and high blood sugar, and improve sleep. (Try this refreshing pumpkin salsa recipe!) 

2. Double Up the Orange With Persimmons

Persimmons are rich in vitamins A and C, as well as lycopene, an anti-inflammatory compound that helps to protect against cancer. This vibrant fruit also contains flavonoids, which help to keep your heart healthy, and tannic acid, which help to reduce high blood pressure and high cholesterol. As a bonus, persimmons are high in potassium and electrolytes, which can give you an energy boost. (Try this spiced persimmon smoothie recipe!) 

3. Rhubarb, Pie on the Side

Not often a staple of people’s diets, this is an edible stalk that is packed with vitamin K1, a critical nutrient in bone health and blood clotting. Rhubarb is also rich in anthocyanins, an antioxidant that has positive effects on blood vessels and blood pressure, as well as helping to protect against cancer. Skip the sweet and try a savory dish, such as adding rhubarb to a spinach salad, your favorite vegetable stew or tomato soup. (Try Chef Gale Gand’s rhubarb compote recipe!) 

Embrace the flavors of fall and fuel your body with its seasonal bounty—your health will thank you!