10/29/2025
Fall brings a bounty of nutrient-dense foods packed with vitamins, minerals, fiber, and antioxidants—perfect for supporting immunity and overall health as the weather cools. Here’s a list of top fall foods and their benefits:
🥕Vegetables
▶Butternut Squash – High in vitamin A (beta-carotene), vitamin C, fiber, and potassium.
▶Pumpkin – Rich in vitamin A, vitamin C, fiber, and antioxidants.
▶Brussels Sprouts – Excellent source of vitamin K, vitamin C, folate, and fiber.
▶Sweet Potatoes – High in beta-carotene, vitamin C, manganese, and fiber.
▶Kale & Swiss Chard – Packed with vitamins A, C, K, calcium, and iron.
▶Carrots – Rich in beta-carotene, fiber, vitamin K1, and antioxidants.
▶Beets – Contain folate, manganese, potassium, and nitrates for heart health.
🍐Fruits
▶Apples – Fiber-rich with vitamin C and antioxidants.
▶Pears – High in fiber, vitamin C, and potassium.
▶Cranberries – Great source of vitamin C, fiber, and polyphenols for urinary tract health.
▶Pomegranates – High in antioxidants, vitamin C, and fiber.
▶Figs – Rich in fiber, calcium, and magnesium.
🥜Nuts & Seeds
▶Pumpkin Seeds – High in magnesium, zinc, and healthy fats.
▶Walnuts – Rich in omega-3 fatty acids, antioxidants, and protein.
▶Grains & Legumes
▶Quinoa – Complete protein, high in fiber, magnesium, and iron.
▶Lentils – Rich in protein, iron, folate, and fiber.
🌿Herbs & Spices
▶Cinnamon – Can help regulate blood sugar and adds antioxidant power.
▶Sage & Thyme – Contain anti-inflammatory and antimicrobial compounds.
🍂 Tip: Roasting or steaming fall vegetables with a drizzle of olive oil preserves nutrients and enhances flavor. Combining them with nuts or seeds boosts healthy fats and absorption of fat-soluble vitamins (A, D, E, K).
