Some of the best seasonal fruits and vegetables can be found during autumn. From tart and tangy cranberries to rich and buttery pumpkins, the options are endless for naturally good eating.

Avocados – High in fiber and packed with monounsaturated fats that can improve cholesterol, avocados are also rich in potassium, folate, and vitamins A, C and E. Enjoy avocados with a salad, taco or atop a whole wheat cracker or crisp bread.

Squash – From acorn to spaghetti, winter squash comes in many delicious and colorful varieties. Squash is rich in omega-3 fatty acids, folate, potassium, fiber and vitamin A. Try it baked, boiled or as the base for soups and pies.

Apples - From turkey stuffing to salads, apples are the stars of good autumn eating. Also high in fiber (average of 4 grams) and potassium, apples contain more quercetin per serviing than any other fruit. Quercitin is a powerful antioxidant and anti-inflammatory that can prevent cell, tissue and blood vessel damage.

Cranberries - At their peak between October and December, cranberries are great sources of vitamin C, fiber, manganese, and vitamin K. Tart, tangy and sweet, cranberries are used to treat and prevent urinary tract infections and according to recent studies, may lower cholesterol and blood pressure, promote oral health, and prevent cancer and heart disease.

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Beets – Known for their reddish-purple color, beets also grow in white, golden or rainbow varieties. Whether served raw on a salad or roasted with other vegetables, beets add beautiful color and powerful nutrients including folate, potassium, manganese, vitamin C and iron to any meal.

Pumpkin - Near synonymous with the fall, pumpkins were celebrated by Native Americans for their medicinal and nutritional properties. The star attractions at many fall festivals, pumpkins with their rich orange color, are loaded with vitamin A and beta-carotene, which may prevent blindness, cardiovascular disease and certain types of cancer.

Sweet Potato – Sweet potatoes are packed with powerful nutrients and antioxidants that lower “bad” cholesterol and blood pressure, improves circulation, stabilizes blood sugar, lowers insulin resistance and may even aid weight loss. Try them mashed, baked or in a pie.

Sources: World’s Healthiest Foods; USDA

Image: fromthelbc, flickr

by Judy Lubin, MPH
Medical review: Sharonne Hayes, M.D., Director, Mayo Clinic Women’s Heart Clinic

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