Pumpkins are always the perfect pick for fall, but there are lots of other beneficial fruits and veggies to enjoy in the colder months! Check out this list of produce that captures the spirit of the harvest season!


  • Apples – Apples are packed with fiber, which aids digestion. They’re also a great source of vitamin C, which gives your immune system the boost it needs for the upcoming cold and flu season.
  • Pears – Pears help fight inflammation and promote better gut and heart health. They include a great dose of vitamins, like B3, C, and K, as well as potassium and antioxidants.
  • Raspberries – Raspberries are a good source of fiber, vitamin C, and potassium. Additionally, raspberries contain omega-3 fatty acids, which can help prevent heart disease and stroke.
  • Grapes – Rich in potassium, manganese, and vitamins B, C, and K, grapes are helpful in preventing osteoporosis. Their potassium can aid in lowering blood pressure, as well as the risk of heart disease.
  • Cranberries – Cranberries contain vitamins C, E, and K, in addition to manganese. They also are a great source of antioxidants, which have anti-inflammatory properties.


  • Carrots – Carrots are a superfood containing vitamin C, which helps repair body tissues and provides a boost to your immune system. Carrots are also an excellent source of vitamin A, which promotes good vision and eye health.
  • Cabbage – Cabbage is full of antioxidants that help protect your heart. It also contains anti-inflammatory properties and can help reduce LDL cholesterol, which contributes to hardening of the arteries.
  • Cauliflower – Cauliflower is a fibrous food containing vitamins C, K, and B6. It is also helpful in maintaining a healthy digestive tract.
  • Green beans – Green beans help maintain strong bones, reducing your risk of fractures. Green beans are also great for your skin, hair, and nails!
  • Mushrooms – Mushrooms help lower your blood pressure and cholesterol. In addition, mushrooms are also high in vitamin D, which can help promote healthy bones.
  • Onions – Onions have anti-inflammatory properties as well as the ability to help lower your cholesterol and blood pressure, which can also lower your risk for heart disease. They also provide protection against blood clots.
  • Pumpkin – Pumpkin is rich with vitamins A, B1, B6, and C. It’s also high in fiber, which can help support gut health. A serving of pumpkin includes potassium, calcium, and magnesium, which are all helpful in controlling your heart rate and blood pressure.
  • Spinach – Spinach is a superfood that is great in helping control glucose levels, as well as lowering your risk of cancer. Spinach can also help improve your bone health. While spinach is great raw or cooked, eating it cooked can aid in calcium and iron absorption.
  • Sweet Potatoes – Sweet potatoes are also high in fiber, which can promote a healthy gut and digestive system.
  • Kale – This superfood contains vitamins A, C, and K, which can help build a healthy immune system. It’s also another cruciferous vegetable that aids in digestive health.
  • Peas – Peas are rich in vitamins A, B, C, and E. Since they possess anti-inflammatory properties, peas can help manage conditions like heart disease and arthritis.

By taking advantage of the fall season’s bounty, you’ll surely reap the health benefits from these delicious fall foods!

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