7 Seasonal Foods with Impressive Health Benefits

Reviewed by Bill Rawls, MD, Medical Director of Vital Plan.

Halloween is over and Thanksgiving is just around the corner, which means fall produce is on full display at your local farmers’ markets and grocery stores. Much of what’s in season this time of year is likely already in your regular meal and snack rotation, such as oranges, grapefruit, broccoli, and cauliflower.

But there are others that don’t get as much attention as they should when you realize the impressive and science-backed health benefits they bring to the table. (Alternatively, maybe they get a lot of attention — but never actually make it onto your plate.)

Here are seven seasonal foods you should put on your grocery list this November and beyond, what they can do for you to improve the health of your immune system, heart, brain, eyes, and so much more, and some recipe suggestions to inspire your taste buds.

Pumpkin

’Tis the season for pumpkin-flavored everything, some of which doesn’t even contain actual pumpkin (ahem, pumpkin spice lattés). And despite rumors of a pumpkin shortage this year, there’s plenty to go around: rain delayed the planting and thus the harvesting, but shelves should be stocked now, per a post from Libby’s Pumpkin. We say, the more pumpkin the better; here are some nutritional highlights:

Vitamin A

One cup of cooked pumpkin holds 245% of your daily recommended intake of vitamin A, which has been shown to improve immune function as well as vision and eye health as we get older.

Beta-Carotene

Your body turns this phytochemical (beneficial plant compounds) into vitamin A. It’s a powerful antioxidant, meaning it helps counter inflammation-causing free radicals. Plus, research has widely shown that a diet rich in food sources that contain the carotenoid can lower your risk for heart problems and cancer.

Lutein and Zeaxanthin

These two antioxidants are carotenoids like beta-carotene, and they’re vital to eye health. Lutein and zeaxanthin also help protect skin from damaging UV rays (though you still need to wear sunscreen).

Similar Superstars

Sweet potatoes and other winter squash like acorn, butternut, and spaghetti squash contain similarly high levels of the same nutrients we highlighted in pumpkin.

Mushrooms

Though they grow year-round, mushrooms are especially plentiful in the fall (except for morels, which are a springtime fungi). They’re hearty and rich, and they add a wonderfully savory umami flavor to meals. Mushrooms deliver:

Beta-Glucan

These specialized polysaccharides (carbohydrates) prime the immune system for working against harmful microbes. Taking a beta-glucan-rich supplement made from shiitake, maitake, reishi, and other mushrooms enhanced the immune response of mice exposed to the flu virus, according to one study in the Annals of Translational Medicine.

Selenium

This essential mineral and antioxidant plays a key role in healthy immune response and fighting infection, and it may help reduce the risk of certain cancers, heart disease, and cognitive conditions like Alzheimer’s disease. About a cup of mushrooms contains 12 mcg (adults are recommended to get 55 mcg per day).

B Vitamins

Mushrooms are rich in the eight B vitamins, including riboflavin (B-2), folate (B-9), thiamine (B-1), and pantothenic acid (B-12). These nutrients are important for overall cell health, brain health, and supporting enzymes in the body to keep you energized.

Fennel

Licorice fans, rejoice! Fennel — which carries a mild anise- or licorice-like flavor — is in peak growing season in fall and winter. It’s a highly versatile plant in the kitchen: The bulb is great raw, roasted, or grilled in salads and slaws; the stalks can be chopped and added to soups, stews, and chowders; and the fronds or greens on top are great in pesto, salsas, curries and vinaigrettes.

Vitamin C

Another powerful antioxidant and immune-supporting nutrient, vitamin C is also essential for the generation of collagen, a protein in skin, blood vessels, muscle, joints, brain, and any structural tissue that holds the body together.

Bitter Flavor

It’s not a nutrient per se, but the bitter attributes of fennel have digestive benefits. There are bitter receptors throughout your digestive tract, and activating them stimulates production of enzymes that break down food, the churning action of the stomach, and movement in the GI tract.

Antibacterial Properties

Fennel extract and seeds have been shown to have antibacterial activity against four foodborne pathogens such as E. coli thanks to phytochemicals like flavonoids such as quercetin, apigenin, rutin, and phenolic acids.

Brussels Sprouts

They get a bad rap in the flavor department, but Brussels sprouts are actually quite delicious when cooked right — as in not just steamed or boiled. Roasting is generally a crowd pleaser; try tossing them in a little olive oil and a mix of sweet and savory ingredients such as apple and bacon or hazelnuts and dates and then roasting until they’re crispy on the outside and tender on the inside.

Vitamin C

Surprise! These little guys actually have more vitamin C than an orange — 1 cup of sprouts packs in 124% of your daily recommended value.

Vitamin K

This vitamin doesn’t get much time in the limelight compared to the Cs and Ds of the world, but K plays a key role in blood clotting and bone building. Keep in mind that it’s fat soluble, meaning your body can’t break it down if fat isn’t present, so try cooking your Brussels with a little olive oil or sprinkling them with some Parmesan.

Omega-3 Fatty Acids

Fish or — even better — krill oil is probably what comes to mind when you think about omega-3 sources, but if you don’t eat seafood, Brussels sprouts should be on your go-to list as they have a high level of one type of omega-3 called ALA (135 mg per half cup). Omega-3s are an essential nutrient, meaning your body can’t produce them so you have to get them from your diet. They help fend off a lot of unwanted health issues including inflammation, heart attack, mood disorders, joint pain, and cognitive decline.

Beets

These brilliant red veggies are kind of an unsung nutritional hero, and they deserve more showcasing on our plates, too. You can eat them raw; try grating them into salads and soups, just be sure to peel off the tough outer skin first. But more often you’ll find them either pickled (great on falafel sandwiches!) or roasted (classically with goat cheese).

Nitrates

Dietary nitrates found naturally in beets have blood pressure-lowering effects. The nitrates are converted into nitrous oxide in your body, which dilates blood vessels. And the benefits are quick: Research shows that eating beets can significantly lower blood pressure within a few hours of consumption, particularly systolic blood pressure (when your heart relaxes, the top number in your reading). That said, the benefits also fade quickly, so you’d need to eat beets regularly to sustain the desired effect.

Betalains

These reddish pigments help give beets their vibrant color, and they may also have anti-inflammatory properties. More research is needed, but one small study found that consuming a betalain-rich beet root concentrate significantly improved knee discomfort and joint function.

Manganese

One 3.5-ounce serving of beets boasts 16% of your daily recommended manganese intake. An essential trace element, manganese is a cofactor of many enzymes that play multiple roles in the body, including metabolizing cholesterol, glucose, and carbohydrates; forming bones; and healthy reproduction and immune response.

Cranberries

In peak season now through the end of the year, cranberries can do so much more than play tangy sidekick to turkey once a year. Try adding some to your oatmeal during the final minute or two of cooking, make a cranberry butter, or use them to add a little tart to sweet baked goods like pound cake or banana bread.

Quercetin

Cranberries are a top fruit source of this antioxidant, which has many impressive properties. One research review in the journal Nutrients points to quercetin’s antiviral, anti-carcinogenic, and anti-inflammatory activities.

A-Type Proanthocyanidins

These are the phytonutrients that give cranberry juice its reputation for helping to prevent urinary tract infections. Studies suggest they attach to trouble-making E. coli bacteria in the bladder lining and urinary tract, making them easier to flush out of the system before infection occurs.

Vitamin C

One cup of whole cranberries delivers 13.3 mg or 22% of your daily C needs. We’ve talked about vitamin C already, but here’s one more thing to know, especially during cold and flu season (aka right now): When you’re sick, your body burns through a lot more vitamin C, so it’s important to restock your stores — especially because the nutrient supports the various functions of cells in your immune system.

Pomegranates

There are two main ways to enjoy fresh pomegranate — by eating the seeds, which have a slightly sour flavor like cranberries or cherries, or by drinking pomegranate juice. Cutting open a pomegranate to access the seeds can be pretty messy, and the juice can stain, so don’t be afraid to watch an online tutorial for tips. (We like this one from Food & Wine.)

Or, just buy the seeds ready to eat at the grocery store. They go well on salads, yogurt, and oatmeal, or blended into smoothies.

Punicalagins

These potent antioxidants, found in the juice of the pomegranate, were shown to give the juice three times the antioxidant activity found in green tea and red wine.

Punicic acid

Found in the seeds and seed oil of pomegranates, punicic acid is a polyunsaturated fatty acid with many beneficial properties. Research suggests it may help reduce fasting blood glucose levels and prevent insulin resistance, both precursors to diabetes. It also appears to have anti-inflammatory and anti-cancer properties, as well as antimicrobial activity against MRSA, Candida albicans, and more, among other benefits.

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