The No. 1 Vegetable to Eat This Fall, According to a Dietitian

As temperatures drop and autumn approaches, an abundance of delicious and nutritious fall produce will come into season.

That means it’s time to say goodbye to fresh summer produce like tomatoes and sweet corn and welcome the autumn harvest which brings a variety of tasty, colorful vegetables that you can enjoy well into winter.

“You can find root vegetables, tubers and cruciferous vegetables in the fall,” registered dietitian nutritionist and author Frances Largeman-Roth tells TODAY.com. These tend to grow in cooler temperatures, and often have a longer shelf life after they’re harvested compared to summer produce.

“Think about vegetables that are heavier in weight,” says Largeman-Roth. These include pumpkins, gourds, squash, potatoes, and leafy greens.

Many fall vegetables are loaded with essential nutrients, from fiber to vitamins and antioxidants. They also lend themselves to cold-weather cooking, such as roasting or baking, and hearty recipes like soups, stews and casseroles. Some fall veggies can even be used as decor before you eat them.

The best part? You don’t have to choose one. In fact, dietitians recommend mixing up the vegetables you eat.

“Eating a variety of colored vegetables ensures you get a broad spectrum of essential nutrients and powerful antioxidants that support everything from immunity to heart and brain health,” Kristen Smith, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

Most vegetables are a good choice, but which fall favorites pack the most nutrients?

The Healthiest Fall Vegetables

The healthiest fall vegetables provide a decent amount of fiber, complex carbohydrates, as well as micronutrients like vitamins, minerals and antioxidants.

If you’re looking for nutritious vegetables to add to your plate this autumn season, here are some top picks from dietitians:

Sweet Potatoes

Sweet potatoes are harvested in the fall, but they’re a top pick year-round for their impressive benefits, says Largeman-Roth. In fact, they’re some of the healthiest potatoes you can eat.

“Sweet potatoes are a nutrient-dense root vegetable, rich and complex carbohydrates, fiber and several essential vitamins and minerals,” says Smith.

They’re loaded with vitamin A, which supports a healthy immune system, vision and skin. Sweet potatoes are especially rich in a form of vitamin A called beta-carotene, which has antioxidant properties and gives the flesh a bright orange color.

“They’re (also) a good source of heart-healthy potassium,” says Largeman-Roth.

Enjoy sweet potatoes roasted and topped with sweet or savory fillings, from cinnamon and honey to black beans and avocado, says Smith.

Winter Squash

“Squash is my first pick, from a nutritional standpoint. This versatile seasonal vegetable is packed with benefits,” says Smith.

Some of the healthiest fall and winter squashes include butternut, spaghetti and acorn squash. “These are rich in beta carotene, vitamin A, magnesium, potassium and fiber,” says Smith.

Winter squash is also a good source of vitamin B6, which supports a healthy metabolism, nervous system and cognitive function, TODAY.com reported previously.

Cut squash into cubes and roast them for a satisfying side dish, says Smith, or add it to soups and chili.

Kale

Kale is another fall vegetable that’s loaded with nutrients. “The dark, leafy green leaves are packed with beta-carotene and the sight-saving nutrients lutein and zeaxanthin,”says Largeman-Roth.

Kale also provides vitamins A, C K, calcium and antioxidants which support heart health, Smith notes.

It’s chock-full of vitamin K, providing over 100% of your daily value in one cup. “(It’s) one of the richest sources of this nutrient, which is important for blood clotting,” Largeman-Roth adds.

Kale can be enjoyed raw in salads, sautéed or added to soups. “It can even be added to smoothies,” says Smith.

Brussels Sprouts

Brussels sprouts should definitely be on your fall produce list, says Largeman-Roth.

“They’re rich in fiber, vitamins C and K, antioxidants and minerals that support immunity, bone health and digestion,” says Smith. Brussels sprouts are also a good source of folate, a B vitamin that’s important for cell growth and healthy tissues.

Brussels sprouts are part of the cruciferous vegetable family, which is known for its health benefits. “Brussels sprouts are loaded with anti-cancer properties, including glucosinolates,” says Largeman-Roth.

Brussels sprouts can be shaved raw in salads, but one of the tastiest ways to enjoy them is by roasting the sprouts until tender, says Smith.

Pumpkin

We can’t talk about fall vegetables without mentioning pumpkin. This glorious gourd is both an eco-friendly decor and a healthy vegetable to enjoy this fall.

“Pumpkin is a low-calorie, nutrient-rich food packed with beta carotene, vitamin C, potassium, fiber and antioxidants,” says Smith. These support healthy digestion, eye health, immunity and heart health, she adds.

Pumpkin is delicious roasted or steamed — and if you’re carving it, don’t forget to save and roast those pumpkin seeds.

“Pumpkin puree is also a versatile ingredient that can be added to dips, oatmeal and a wide range of baked goods,” says Smith.

Broccoli

Broccoli is a hearty, healthy vegetable you should consider eating more of this fall.

“Broccoli is a nutrient-dense vegetable, high in vitamins K and C, antioxidants that promote bone health and immune health,” says Smith. Broccoli is a great source of fiber, which helps aid with digestion and promote gut health.

Broccoli is another cruciferous vegetable, which means it contains compounds with cancer-fighting properties, according to TODAY nutrition editor Natalie Rizzo.

Enjoy broccoli raw, roasted, sautéed or steamed.

Beets

Love them or hate them, these earthy root vegetables offer plenty of health benefits.

“Beets are rich in essential nutrients and provide an excellent source of fiber, folate, manganese, potassium, iron and vitamin C,” says Smith.

Beets are known for their impressive antioxidants and plant compounds, which have heart health-boosting properties. Research has linked eating beets to reducing blood pressure, lowering inflammation and even increasing athletic performance, per Rizzo.

“Beets can be roasted, pickled, juiced or used in a variety of salads,” says Smith.

Carrots

Carrots are a versatile vegetable that come into season in the fall, but can be enjoyed year-round.

They’re loaded with nutrients, most notably, vitamin A. It’s in the form of beta-carotene, which gives carrots their distinct orange color and acts as an antioxidant in the body.

Vitamin A is important to maintain healthy eyes and good vision, especially at night, TODAY.com previously reported. It’s also important for our skin and immune system.

Carrots can be snacked on raw, roasted, steamed and grated into cake or oatmeal.

Swiss Chard

Swiss chard is a dark leafy green known for its vibrant, colorful stems. It’s also one of Smith’s top picks for healthy fall veggies.

Leafy greens like Swiss chard are naturally packed with inflammation-fighting antioxidants and plant compounds called polyphenols, which can help protect the cell’s oxidative stress from free radicals, TODAY.com reported previously.

Swiss chard is a good source of fiber and vitamin C, which is important for immunity. You can add Swiss chard to salads, sauté it with garlic, or add it to soups.