Does the turning weather and falling leaves make you crave a change in your dietary routine? Try adding these 12 fall foods to your diet to boost health.
1. Apples
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An apple a day really might keep the doctor away. Apples are high in zinc, iron, vitamins C and E, and contain polyphenols that can help with inflammation and oxidative stress (an imbalance between destructive molecules and antioxidants). These two factors contribute to chronic diseases like diabetes, obesity, cancer, high blood pressure, and cardiovascular disease.Â
2. Cranberries
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Cranberries may be known for their ability to help prevent urinary tract infections (UTIs) due to high amounts of proanthocyanidins, a type of flavonoid and antioxidant. Other properties make cranberries useful for digestive support, healthy heart support, and decreasing inflammation.
3. Squash
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Fall brings nutritional powerhouses like butternut squash. Packed with vitamins, minerals, fiber, and anti-inflammatory compounds, these hearty veggies can help control weight, manage diabetes, strengthen the immune system, and lower blood pressure.
4. Pumpkins
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Add pumpkin to your diet this fall to reap the beneficial effects the vegetable can have on the body. Pumpkin and its seeds provide antioxidants that can help prevent cancer.
Rich in fiber and other nutrients, pumpkin has also been shown to help manage diabetes, prevent cardiovascular disease, and improve mood.
5. Brussels Sprouts
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Cruciferous vegetables like Brussels sprouts provide sulforaphane and other compounds that have been shown to have anticancer properties. Also high in fiber, increased consumption of cruciferous veggies is often found to be associated with lower incidences of colorectal cancer. Â
6. Kale
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Kale is a superfood full of fiber and lutein, a compound known to reduce the risk of cardiovascular disease and stroke. Kale has also been shown to slow cognitive decline that comes with aging. Consuming leafy green vegetables like kale is also associated with a lower risk of macular degeneration, a disease that causes vision loss.
7. Carrots
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Give your skin and smile a boost this fall by adding carrots to your diet. High in vitamin C, carrots can help maintain healthy skin and gums. Carrots also contain carotenoids such as lutein, which protect the eyes from diseases, promote brain development, and slow muscle loss due to aging.
8. Sweet Potatoes
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High-fiber, high-carbohydrate sweet potatoes can give you a much-needed energy boost when the weather turns.
Purple, yellow, and orange sweet potatoes are all rich in anthocyanins, a flavonoid pigment that gives sweet potatoes their color and provides health benefits such as improved cognitive function and lowered risk of diabetes, cardiovascular disease, and cancer.
9. Pears
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Pears are high in fiber, prebiotics (compounds that feed the beneficial bacteria in the gut), and antioxidants. They’re a great way to add something sweet to your diet with benefits that include reduced risk of type 2 diabetes, lower cholesterol, and the ability to help maintain a healthy weight.
Don’t forget to eat the peel, as it contains as many beneficial compounds, if not more, than the rest of the fruit.
10. Parsnips
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Parsnips provide vitamins and fiber. These root vegetables can help with inflammation and bone health and may even help with skin conditions like psoriasis.
11. Beets
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Beets contain high amounts of nitrate, which, when ingested, can have beneficial effects on blood pressure. Beets have also been shown to help lower inflammation and protect against cognitive decline.
12. Grapes
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Grapes are another sweet addition to your fall diet that can help with heart health. Shown to be effective at lowering blood pressure, grapes provide compounds like flavonoids and phenolic acids that work as antioxidants and anti-inflammatories.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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