Fruit Facts

Nutritious Fall Fruits and Vegetables

September 20, 2018

Yes, the end of summer means saying goodbye to your pool, the beach, and your favorite berries. But there’s a lot more to fall than hayrides and Halloween (though we’re certainly looking forward to those). We’re talking, of course, about all of the incredible fruits and vegetables that come along with the changing of the seasons! But our fall favorites are good for a lot more than just getting us in the autumn spirit, they’re also rich in vitamins and minerals — meaning we can all snack guilt-free!


No matter what the weather outside is doing, fall officially begins when coffee shops bring back their pumpkin flavored drinks and desserts. But in addition to being everyone’s favorite fall flavor, pumpkins are also great for your eyes and heart. One cup of cooked pumpkin contains more than double your recommended daily dose of vitamin A, which has been known to help maintain healthy vision. Pumpkin seeds, on the other hand, can strengthen your heart by lowering your levels of LDL, or “bad,” cholesterol.


Apples are chock-full of health benefits. A 2006 article published in the journal of Experimental Biology and Medicine found that quercetin, the antioxidant found in apples, was one of the two compounds that helped reduce cellular death. In layman’s terms, they keep your brain healthy and memory sharp! But knowing they’re good for you is only the first step. The second, and arguably most important step, is actually incorporating more apples into your diet.


Did you know that squash is actually a hybrid vegetable made up of zucchini, pumpkins, and marrows — no wonder why it’s so full of vitamins and minerals! Most notably, squash is high in vitamin C and magnesium, which have been known to boost your metabolism.


While most of us probably associate melon with sitting poolside in the hot sun, melons actually grow long into the fall season. In addition to keeping you hydrated (seeing as how 90 percent of a melon is pure water) melons have also been known to help maintain kidney health. A combination of melon and lemon have even been known to cure gout.


With six grams of fiber per fruit, pears are certainly an excellent source of fiber. Not only does fiber help you feel full, but high levels of it have been shown to reduce your likelihood of developing colon cancer and reduce cholesterol levels. Best of all, pears are a hypoallergenic fruit, meaning even those with severe food allergies can usually eat them — but it’s still always a good idea to double check with your doctor first!


From red to green, seeds to seedless, even juice to wine, grapes are a great source of important nutrients — perhaps that’s why they’re one of the most popular fruits in the world! In addition to being tasty, grapes have been known to help reduce asthma symptoms by increasing moisture levels in a person’s lungs. They’re also full of copper, iron, and manganese, which help build strong bones and teeth.

Sweet Potato

Looking for a healthier alternative when you’re craving French fries? Look no further than sweet potatoes! With the same texture as a regular potato, sweet potatoes are the low-calorie, vitamin-rich alternative you’ve been looking for. As a good source of vitamins C, B6, and D, sweet potatoes can help ward off colds, reduce your risk of a heart attack, and boost your energy level and mood.

Now, whose mouth is watering for some fresh and delicious fall fruits and vegetables?