Procyanidin, a type of antioxidant found in apples, has been found to lower LDL or "bad" cholesterol. The bacteria in the colon also digests the bioactive compounds in our Fijis and Macintoshes and converts them into healthful components used by our bodies. Apples may also beneficially impact the helpful microbiota in our gut, a potential way to prevent cardiovascular disease.
Just one serving of acorn squash provides 2/3 of your daily vitamin C and the entire recommended amount of vitamin A in the form of beta-carotene, which can strengthen your immune system.
Betalain, the compound found in beets, is linked to a wealth of health-promoting benefits, including reduced risk of cognitive decline, improved immunity, and protection from cellular damage that can lead to chronic disease down the line.
Brussels sprouts also count as nutritional powerhouses thanks to those powerful glucosinolates, compounds linked to lowering cancer risk by protecting your cells from harmful DNA damage.
Squash is lower in calories and higher in fiber than other starchy veggies, but you’ll still get that flavorful, slightly-sweet taste that satisfies.
Some studies have shown that eating carrots may reduce the risk of gastric cancer by 26%. Of course, their reputation for boosting your eyesight is rooted in truth: Just one large carrot provides more than double your daily value of vitamin A, the nutrient that protects your ocular health.
Swapping some spuds for cauliflower is an easy way to sneak in extra vitamin C, potassium, and plant-based omega-3’s to your meal. Using olive oil instead of cream also cuts down on saturated fat and adds immune-boosting antioxidants, and trust us — you won’t miss it!
Whether you use celery roots (also called celeriac) sliced in crunchy salads or blended into hearty soups, a cup will provide 20% of your daily vitamin C, plus a dose of for only 60 calories.
Cranberries are loaded with vitamin C and other antioxidants linked to reducing risk of chronic disease and improving circulation. Of course there are the traditional sauces and relishes, but the tart flavor also works well in side dishes and, yes, pies. (It's okay to treat yourself sometimes!)
Fennel is filled with folate, a type of B vitamin that helps with muscle and nerve function, as well as allowing you to reap the energizing benefits from the all the foods you eat.
Antioxidants galore! Citrus fruits come into season in late fall, so stock up on these nutritional powerhouses when they're super fresh. Grapefruits come packed with fiber, water, and immune-boosting antioxidants that help reduce your risk of chronic disease.
You heard it here first: Kohlrabi in 2019 will be what cauliflower was to 2018. Also called German turnip, it’s a nutrient-packed relative of wild cabbage that's super low in calories, making it an easy way to add more veggies into rice dishes.
Branch out from your usual onions and garlic and use these versatile stems when cooking chicken or eggs to nab more vitamins A, C, and B-6. Just one stalk contains 29% of your daily value of vitamin A, which plays a critical part in maintaining the health of your heart, kidneys, lungs, and other organs.
Think of these as a slightly less starchy potato, helping you fill up on fiber, vitamins, and minerals, plus loads of antioxidants. Mix 'em up with carrots and roast in the oven for parsnip fries, a fun way to play with fall food!
A ¼ cup serving packs up to 9 grams of protein, 4 grams of fiber, and a unique profile of antioxidants that helps to improve oxygen flow throughout your body, regulating blood pressure, improving heart health, and reducing risk of chronic disease.
Pecans provide phytonutrients, plant-based compounds with powerful antioxidant benefits. Plus, they’re a good source of the mineral zinc, a crucial nutrient for your immune system. has linked diets high in zinc with a reduced risk of a whole host of diseases — particularly those related to age and lifestyle.
Native to China, persimmons grow on trees but they're technically classified as berries. The sweet orange flesh is a sneaky source of plant-based calcium. They also deliver loads of polyphenolic compounds, which lower your chance of heart disease.
Your favorite fall décor also doubles as a nutrient powerhouse too. Just one cup of canned pumpkin provides about 7 grams of fiber (about 20% of the recommended daily amount!), whereas kale has a little less than 3 grams. While both have a place on your plate, the fiber content of pumpkin fills you up and helps stabilize blood sugar, keeping your energy up throughout the day.
Yep, both white and sweet potatoes count as whole, nutrient-dense foods. While sweet potatoes contain significantly more vitamin A, the white potato wins in terms of potassium and vitamin C content. Switching them up is a great way to get the benefits of both while adding variety to your diet.
A cross between cabbage and turnips, rutabagas make an excellent swap for potatoes in gratins, fries, and soups. You can even eat them in noodle form with the help of a spiralizer to get in your entire day's worth of vitamin C, plus magnesium and calcium.
Farm-raised salmon is available throughout the year, but wild-caught Alaskan salmon does indeed that lasts through September. The rich source of omega-3 fatty acids has many health benefits, including reducing inflammation and , a type of fat that raises your risk of heart disease. The DHA found in salmon also earned it a reputation as "brain food" by aiding the central nervous system.
Swap zoodles for squoodles when you're up for a change. Instead of higher-in-carbs pasta, the stringy insides make for a flavorful meal loaded with beta-carotene, potassium, and antioxidants that’ll protect your immune system.
Not only are sweet potatoes high in vitamin A, but they're a great source of vitamin B6, potassium, and magnesium as well. Vitamin B6 is an essential component for a variety of functions, such as metabolism, cognitive development, immune function, and circulation. Both potassium and magnesium play a part in regulating blood pressure as well as heart and bone health.
You might usually think of citrus fruit as a good source of vitamin C, but don't discount turnips. One medium-sized root provides 42% of your recommended daily amount, and don't forget about the greens. Eat the leafy tops in salads and other veggie dishes for a hefty dose of vitamins A, C, and B-6 as well as calcium and magnesium.