Fall is one of the best times of the year for food lovers. The season bridges late-summer sweetness with the cozy, decadent flavors we all crave as the weather cools. You get the best of both worlds: lingering sunshine crops alongside the hearty staples that define autumn.
Let’s explore the produce that shines throughout the fall season and how to make the most of it.
1. Grapes
Fall is prime time for grapes — those little flavor-packed orbs just begging to be popped like candy. Classic varieties such as Concord, Thompson Seedless, and Flame Seedless deliver sweetness, crunch, and versatility. Plus, grapes are rich in vitamins C and K, as well as fiber, potassium, and various phytochemicals.
Key Nutrition Benefit
- Resveratrol: If you hadn’t heard of this one, you’re not alone. However, this antioxidant is known for its heart-protective and anti-aging properties.
2. Pears
The fall harvest welcomes luscious pears, bringing subtle sweetness and juicy texture. They also offer health benefits, including vitamin C, antioxidants, and potassium.
Key Nutrition Benefit
- Fiber: They’re tasty and will definitely help keep you regular, as one medium pear has around 5-6 g of fiber (about 20% of daily needs), making them one of the highest-fiber fruit choices.
3. Figs
There might be no fruit more coveted in nature than figs. Don’t believe me? Watch any nature documentary and see how nuts all animals seem to go around fig trees when these little fruits start budding. With their jammy texture and floral sweetness, it’s not hard to see why.
Key Nutrition Benefit
- Minerals: As much taste as they pack, that’s how many minerals they have, most notably calcium, potassium, and magnesium, which are fundamental for bone strength and health.
4. Apples
Grab your baskets because fall signals the start of crisp, flavorful apple season. As corn is to summer, apples are to fall — they’re a must-have staple for any fall produce list.
Key Nutrition Benefit
- General: While an apple a day won’t actually keep the doctor away, apples do have plenty to offer in the health department. Most notably, they’re rich in dietary fiber, vitamin C, and various antioxidants, including flavonoids and polyphenols. They also contain small amounts of potassium and vitamin K.
5. Beets
Bears, beets, Battlestar Galactica! Any The Office fans will hopefully get the reference, but regardless, these hearty roots are in prime form in the fall.
Key Nutrition Benefit
- Nitrates: Beets are high in nitrates, which can improve blood flow and lower blood pressure. However, nitrates are a source of debate in the health community. So, we understand if you may see these as negative. In which case, we’ll note beets are also rich in folate and antioxidants like betalains.
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