Incorporate All the Great Foods the Season Has to Offer!

The colder months of the year are usually associated with rich, fatty, and generally unhealthy foods, but they don’t have to be. With the autumn months comes a plethora of flavorful, vitamin and antioxidant-rich fruits and vegetables that are perfect for anyone’s diet. Eat these raw, in a dish of your choice, or even in a dish all together.

In-Season Fruits


The saying isn’t “an apple a day keeps the doctors away” for nothing. Apples contain anywhere from 16 to 20% of your daily value of fiber, which on top of being great for gut health has been implicated to reduce blood pressure and the risk of gastrointestinal disease or cancer. They are also full in vitamin C, which is great for your immune system. While you can find apples all year round, you’ll find the greatest variety and the best flavors in the fall. Go into your produce section and pick a variety.


Cranberries are one of the most frequently-referenced superfoods in the industry, and during the colder months of the year you can finally find them in their fresh format. Cranberries have been shown to improve bladder health, as well as defend the body against breast, colon, lung, and prostate cancer. They are also high in fiber and vitamin C, making them gut great for your gut, heart, and immune system. Remember, fresh is the best option– not dried and sugary!

In-Season Vegetables


Pumpkins are a staple of the sean, just skip the sugary drinks that don’t actually have any pumpkin in them. It gives you about 55% of your daily value of vitamin A in just one cup. It is rich in beta-carotene, high in potassium, Vitamin C, and fiber. Given that it is a fairly bland vegetable, you can really put it in any dish you can think of to get these all-important vitamins into your diet, whether sweet or savory!

Sweet Potatoes

Sweet potatoes are the healthier cousin to the potato at only 110 calories, but it is far more beneficial to the body than it’s low calorie count. They are rich in magnesium, potassium, and beta-carotene. One sweet potato provides you three to five times your daily need for vitamin A, as well as high amounts of vitamin C and fiber. Like pumpkin, sweet potatoes are a great addition to any dish you can think of thanks to their soft flavors.


Cauliflower has grown to be quite popular in recent years, and it’s for good reason. It is a great substitute for rice in most dishes where it is required, and it’s great on its own too. Cauliflower contains about five times your daily need for vitamin C and about 75% of your daily value of vitamin K. If that isn’t enough, it is also full of fiber and potassium, making it great for your digestive system and blood pressure.


Leeks are a flavorful vegetable that will add some excitement to just about any meal.They are high in fiber and vitamin K like many of the other foods on this list, but they are also high in over properties. Leeks are a great source for kaempferol, which has been shown to protect against heart disease. It is high in lutein and zeaxanthin, which have been shown to prevent eye disease.

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