10 best fresh fruits and vegetables for fall

There should be a love song about fall foods. After all, sinking your teeth into the colourful, fresh fruits and vegetables of the season can be so satisfying. Plus, you indulge your taste buds and body because fall's fruits and vegetables are hearty and nutritious.

What's more, eating seasonal foods is affordable, flavourful and kind to the earth when you buy locally. Now, that's something to sing about!

Here are the best of the season's fresh fruits and vegetables to fall in love with this fall.

1. Apples
There's good reason to have an apple a day. They're full of fibre, which keeps your bowel working well and your cholesterol in check, and rich in vitamin C; an immune system-boosting antioxidant that helps heal wounds and repair tissue, and provides anti-cancer and anti-aging benefits.

2. Beets
With its bright colour, beets are root vegetables that perk up fall meals. The colour comes from a pigment called betacyanin and it may help fight cancer, as noted by author George Mateljan in his book, The World's Healthiest Foods (G M F Pub, 2007).

Beets are high in vitamin C, folate and natural sugar, hence their sweet taste. The dietitians at EatRight Ontario explain that folate helps lower the risk of birth defects in babies and may also help prevent heart disease. You can eat both the root and greens of beets.

3. Bok choy
Bok choy is one of many Asian vegetables that abound in the fall (others include napa cabbage and Chinese broccoli). According to the dietitians at EatRight Ontario, all Asian greens are terrific sources of vitamin C and potassium; a mineral that's essential for blood pressure control and proper functioning of your muscles and nerves.

Bok choy also supplies vitamin A, which is essential for healthy skin and eyes, protects your body from free radical damage (as an antioxidant) and supports your immune system.

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4. Brussels sprouts
Brussels sprouts do your body good. They're a member of the cruciferous family, which contain powerful cancer-fighting phytonutrients, and they strengthen your immune system, thanks to their vitamin C and vitamin A content, so you don't easily succumb to colds and the flu. This vegetable also offers a healthy dose of folate and potassium.

5. Carrots
For the sake of your eyes and immune system, eat carrots. They're one of the richest sources of beta carotene, which your body converts to vitamin A. (Remember: vitamin A is essential for the health of your eyes and skin!) High in fibre, which helps remove toxins and excess cholesterol from your body, this sweet and crunchy veggie also provides a lot of vitamin C.

6. Cauliflower
As a member of the cruciferous family, this veggie packs a powerful anti-cancer punch. According to Staying Healthy with Nutrition, cauliflower is also rich in potassium, folate and vitamin C. Plus, a serving provides you with other nutrients, such as B-vitamins, which provide you with energy and support proper functioning of your nervous system. Cauliflower also offers magnesium, which is important for healthy bones and muscles.

7. Cranberries
Pucker up! These tart berries offer a good dose of vitamin C to help support your immune system. Meanwhile, their juice can act as a natural remedy for urinary tract infections – the pure juice acidifies the urine to help wipe out offending infection, reports Staying Healthy with Nutrition.

Avoid using much or any sugar to sweeten cranberries, as sugar is an immune-suppressant. Instead, consider a natural sweetener like stevia or agave nectar to soften cranberries' tang.

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8. Pears
Nutritionally, pears have a lot in common with apples. According to Staying Healthy with Nutrition, both contain modest to moderate amounts of a variety of vitamins and minerals. Pears are good sources of vitamin C and potassium – a mineral that's important for your blood pressure, muscles and nerves. They're also rich in fibre, which keeps you feeling full, reduces your risk of overeating and help to manage weight.

9. Potatoes
Potatoes are not only delicious, they're nutritious (so long as they're not fried or smothered in fatty toppings.) This starchy tuber provides you with plenty of potassium and vitamin C, and offers a healthy helping of energy-boosting B-vitamins.

Eat spuds and you also get fibre and other minerals, such as magnesium (helps relax your muscles, including your heart, and keeps your bones strong) and zinc (improves your immunity and ensures your senses of taste and smell work well).

10. Winter squash
There are several types of winter squash to dig into, including spaghetti, butternut, acorn and Hubbard. Squash's starring nutrients are beta carotene and potassium, according to EatRight Ontario. Beta carotene is an antioxidant that offers anti-cancer and anti-aging benefits; your body also converts it into eye-protective vitamin A. Meanwhile, squash's potassium content can assist with many things, including staving-off heart disease and stroke.

This fall, feast on flavourful, colourful, nutrient-dense, fresh fruits and vegetables every day to help your body hum with health and to appease your senses. May you love each bite!

Find more Nutrition articles under Health & Fitness.

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