Food for Thought – Flavors of Fall

Flavors of Fall

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As the leaves begin to change and the air turns crisp, it's the perfect time to embrace the flavors of fall.

Fall officially begins on the autumnal equinox, when day and night are approximately equal in length and this year's first day of fall is September 23rd. From hearty root vegetables to succulent fruits, the autumn season offers a bounty of nutritious and delicious options. In this blog post, we'll dive into the world of fall foods, their nutritional benefits, and what's in season during this colorful time of year.

Fall brings a unique selection of fruits and vegetables to your local farmers’ market or grocery store.

These seasonal treasures not only taste better but also pack a nutritional punch. Here’s a list of some fall favorites:


Pumpkin is rich in beta-carotene, which your body converts into vitamin A. It’s also a good source of fiber, potassium, and vitamin C. These nutrients support healthy vision, skin, and immune function.

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Sweet Potatoes

Sweet potatoes are high in beta-carotene as well, along with vitamins A and C. They also provide fiber and potassium. These nutrients promote healthy skin, immune function, and digestion.

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Apples are a good source of dietary fiber, particularly soluble fiber called pectin, which helps regulate blood sugar levels and maintain a healthy gut. Apples also provide vitamin C and various antioxidants.

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Brussels Sprouts

Brussels sprouts are loaded with vitamin K, which is essential for blood clotting and bone health. They also contain vitamin C and fiber.

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Cranberries are packed with antioxidants, particularly anthocyanins and vitamin C, which help combat oxidative stress and support the immune system. They are also known for their potential role in urinary tract health.

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Butternut Squash

Butternut squash is a great source of vitamin A (as beta-carotene) and vitamin C. It also provides fiber and potassium.

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Mushrooms, such as shiitake and maitake, contain vitamins B and D, as well as antioxidants like selenium. They are also a good source of protein and fiber.

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Cinnamon and Nutmeg

These spices are not only flavorful but also have potential health benefits. Cinnamon, for example, may help regulate blood sugar levels, while nutmeg contains antioxidants.

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Chestnuts are low in fat and provide complex carbohydrates, fiber, and essential minerals like potassium and magnesium.

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Pears offer dietary fiber, vitamin C, and vitamin K. The fiber in pears supports digestive health and helps maintain healthy cholesterol levels.

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Ginger is a warming spice that may help soothe digestive discomfort and reduce inflammation.

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Fall is the season for nuts like almonds, walnuts, and pecans. They are a good source of healthy fats, protein, fiber, and various vitamins and minerals.

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Hot Teas

Fall is the perfect time to enjoy hot herbal teas like chamomile, ginger, or cinnamon tea. These can help with relaxation, and digestion, and provide antioxidants.

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Embracing fall foods not only allows you to savor the rich flavors of the season but also provides a myriad of nutritional benefits. Incorporating these seasonal delights into your diet can help you maintain a healthy lifestyle while enjoying the tastes of autumn.

Here are some recipes to try:

– Krupa Patel, MPA, RD/LDN Registered Dietitian

Want more?

Check out our previous edition of Food for Thought!

Not only are peanuts delicious, but they also pack a nutritional punch, making them a great addition to your diet. Let’s explore the health benefits of peanuts and share some mouthwatering peanut recipes that you can enjoy guilt-free. Learn more about the nutritional value of peanuts with our previous edition of Food for Thought!

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