From September to November the autumn harvest brings a variety of healthy and delicious produce, from squash and sweet potatoes to apples and pears. While almost all produce can be purchased year round, transporting produce across the country isn’t easy. Buying local seasonal produce not only reduces our carbon footprint, it also helps local economies and results in more nutritious produce. Check out some top autumnal produce picks that are both delicious and super healthy. Don’t be afraid to try something new!Apples - These are definitely a fall favorite that are packed with antioxidants, and may prevent chronic illness and slow aging. There are more than 7,500 different types. Fuji apples have the highest concentration of phenolics and flavonoids, while Cortland and Empire apples have the lowest.
Beets - these are available all year round, but are best in the fall. Besides the familiar reddish purple color, you can also find golden, white, and even multicolored beets. When shopping look for firm, smooth bulbs. Roast beets for their betaine – a compound that may help prevent Heart and liver disease, and nitrate, which may increase blood flow to the brain and potentially reduce risk of dementia.
Brussels Sprouts and Cabbage – Packed with vitamins A and C, these boast high concentrations of cancer fighting glucosinolates.
Pears – These are high in soluble fiber, which helps lower bad cholesterol. These sweet fruits fall into two major categories: European and Asian. In the US, European varieties are most common.
Pumpkins – Pumpkins are one of the best sources of alpha and beta-carotene, which can be converted into retinol to promote healthy vision and cell growth. Pumpkin seeds are also a good source of alpha-linolenic acid, an omega-3 fatty acid that may help those with heart disease, high blood pressure, or high cholesterol.
Sweet Potatoes - These orange beauties have the best flavor during fall. Sweet potatoes are rich in beta-carotene, which can prevent vitamin A deficiencies, promote healthy eyesight, and generate retinol production. They are also a good source of vitamin C.
Squash – Squash is a very interesting fruit, which is often identified as a vegetable because it is a broad term that encompasses a number of different foods. Not only are they one of the largest groups of foods, They are also some of the oldest cultivated crops on earth.