Fall season is coming up and it’s nature’s way of stocking your pantry with nutritious ingredients. Bye for now, pumpkin spice latte! Here are 10 of the healthiest fall ingredients to shop for, so you can soak up the season’s flavors and feel amazing while doing it.
10. Persimmons
Persimmons deserve more attention from health-conscious eaters. These orange beauties are loaded with vitamin A, with one persimmon delivering over 50% of your daily needs! But that’s not all…this fall fruit also comes with potassium, fiber, and vitamin C. Persimmons’ natural sweetness can replace processed sugars in recipes, all while adding genuine nutrition.
9. Chestnuts
Unlike other nuts, chestnuts are low in fat but high in complex carbs, vitamin C, and B vitamins. They’re also packed with minerals like copper and manganese, and research shows they contain beneficial compounds that may support heart health. Roast them at home for a warm fall snack, or chop them and add to grain dishes for extra nutrition.
8. Turmeric Root
Functional medicine practitioners are thrilled now that fresh turmeric root is appearing in more grocery stores. It contains curcumin, a compound that’s link to anti-inflammatory properties. Unlike the powder version, fresh turmeric has more active compounds and a brighter flavor. You can grate fresh turmeric into golden milk lattes, smoothies, or curry dishes.
7. Pears
Pears deliver more fiber than most people realize. Just one medium pear (with skin on) delivers about 6 grams of fiber. That’s over 20% of daily needs, plus vitamin C and copper. The fiber in pears includes both soluble and insoluble types, supporting digestive health and blood sugar control. Pair with cheese, slice into salads, or poach for an elegant dessert.
6. Cinnamon
Cinnamon is more than just a fall flavor enhancer. It’s also a metabolic powerhouse that nutritionists love to use. It contains compounds that may help support healthy blood sugar levels and improve insulin sensitivity. Add cinnamon to meals containing carbs to potentially blunt blood sugar spikes.
5. Cranberries
These ruby-red berries are loaded with proanthocyanidins (PACs), which are compounds that may help prevent certain bacteria from adhering to urinary tract walls. So yes, they play a role in improving urinary tract health. In addition, cranberries are loaded with fiber, manganese, and vitamin C. Try them in homemade trail mix or simply blend into smoothies for tartness.
4. Delicata Squash
Delicate squash is a secret weapon for busy fall days. You can eat the skin, making prep so fast and simple. It’s lower in calories compared to many other winter squashes, plus it’s also rich in fiber and complex carbs that provide steady energy. Its mild, slightly sweet flavor makes it ideal for both sweet and savory preparations.
3. Pomegranate Seeds
Pomegranate seeds look like tiny red gems, and their antioxidant content is just as precious. Research suggests that these seeds contain compounds that may support heart health and oxidative stress. Try sprinkling them over yogurt or adding them to grain bowls. Fall harvest ensures the sweetest flavor and peak antioxidant levels.
2. Brussels Sprouts
These mini cabbages are loaded with sulforaphane, a compound known for supporting your body’s natural detox processes. They’re also vitamin K superstars, delivering over 100% of daily needs per cup, plus vitamin C and folate. This fall, don’t think twice about roasting them until crispy with some garlic and lemon!
1. Sweet Potatoes
Sweet potatoes are nutritional gold mines. Just one medium sweet potato can provide well over 100% of your daily vitamin A needs through beta-carotene. Every bite also packs potassium, vitamin C, and fiber. Nutritionists call sweet potatoes “nature’s multivitamin” because they support immune function, eye health, and skin health all at once. Try roasting cubes (with olive oil and cinnamon) or mash them as a healthier alternative to regular potatoes.