The Benefits of Eating Vegetables in Season this Fall
Have you ever wondered why certain vegetables are more abundant in certain seasons? I find it amazing how nature’s produce cycle supports our body’s needs and gently leads us from season to season. For example, our bodies require more water in the summer months, and summer vegetables, such as zucchini, tomatoes, and cucumbers, help us stay hydrated and cool. In the fall, transition veggies, such as root vegetables, help us acclimate to the upcoming cooler months. Pretty neat, right?
There are many reasons to eat seasonally (and locally, if you can). Seasonal eating is kinder to the environment, requiring fewer pesticides and chemicals to nurture growth. When food has to grow outside its natural season, farmers need to grow a greater supply so there’s more produce to pick from to meet the cosmetic standards set by traditional grocery stores. Eating seasonal produce is a more earth-friendly choice, that’s also healthier for you.
Selecting seasonal produce also reduces the use of preservatives, since seasonal foods, especially when grown locally, are fresher and travel less distance. That also reduces fuel and transportation costs – often called “food mileage” or “food’s carbon footprint.”
So, enjoy some of your favorites or be adventurous and try something new! Eating a variety will help to provide you with the nutrients your body needs to stay healthy this season!
Get to know your veggies! Check out the fabulous benefits of fall's bounty below:
Beets
The entire beet is edible – even its leaves and roots!
Benefits:
Fiber- Aids in digestion and regulates blood sugar levels
Folate - Protects your heart, helps maintain a healthy pregnancy, boosts cognitive function
Manganese - Helps prevent osteoporosis and inflammation
Vitamin C- Protects against immune system deficiencies
Potassium - Aids in nerve and muscle function
Protein - Used to build and repair muscle tissue
Broccoli
Broccoli is a cancer-fighting cruciferous superfood!
Fiber - Aids in digestion and regulates blood sugar levels
Protein - Used to build and repair muscle tissue
Vitamin A - Plays an important role in bone growth
Vitamin C - Protects against immune system deficiencies
Folate - Protects your heart, helps maintain a healthy pregnancy, boosts cognitive function
Iron - Helps produce healthy red blood cells, which carry oxygen throughout the body
Potassium - Aids in nerve and muscle function
Omega-3 fatty acids - Helps improve brain function, metabolism, and bone, skin and hair growth
Brussels Sprouts
Brussels sprouts used to be the most hated vegetable in the US, but they’ve steadily gained popularity as people begin to appreciate them for the tasty, cancer-fighting cruciferous superfood they are!
Vitamin C- Protects against immune system deficiencies
Vitamin K - Anti-inflammatory
Folate - Protects your heart, helps maintain a healthy pregnancy, boosts cognitive function
Manganese - Helps prevent osteoporosis and inflammation
Vitamin B6 - Promotes overall growth and good health by converting carbohydrates, proteins and fats into energy. Also helps develop a healthy brain.
Vitamin B1 (thiamin)- Provides energy to the body by helping convert carbohydrates to energy
Potassium- Aids in nerve and muscle function
Omega-3 fatty acids - Helps improve brain function, metabolism, and bone, skin and hair growth
Carrots
Vitamin A - One cup of carrots provides over 400% of your daily Vitamin A! Plays a critical role in maintaining healthy vision, neurological function, healthy skin, and reducing inflammation through fighting free radical damage.
Potassium - Aids in nerve and muscle function
Vitamin K - Helps blood to clot, plays essential role in building strong bones and helps prevent heart disease
Vitamin E - Helps protect the heart and eyes
Fiber - Aids in digestion and regulates blood sugar levels
Celery
Celery is a very challenging crop to grow because it takes about 140 days to harvest!
Fiber - Aids in digestion (acts like a natural "broom." Just as if more effective than most OTC remedies) and regulates blood sugar levels.
Antioxidants - Aids in cardiovascular health, brain function (including memory) and cancer prevention
Vitamin Bs - Promotes overall growth and good health by converting carbohydrates, proteins and fats into energy.
Vitamin A (in the leaves) - Plays an important role in bone growth
Phytochemicals - Help prevent and fight cancer.
Eggplant
Like a tomato, the eggplant is also considered a fruit and a nightshade vegetable. It contains solanine, which in large amounts, for some, can cause inflammation and stiff joints.
Manganese - Helps prevent osteoporosis
Thiamin - Provides energy to the body by helping convert carbohydrates to energy.
Fiber - Aids in digestion and regulates blood sugar levels
Folate - Protects your heart, helps maintain a healthy pregnancy, boosts cognitive function
Vitamin K - Helps blood to clot, plays essential role in building strong bones and helps prevent heart disease
Protein - Used to build and repair muscle tissue
Kale
A cancer fighting cruciferous superfood!
Vitamin A Plays a critical role in maintaining healthy vision, neurological function, healthy skin, and reducing inflammation through fighting free radical damage.
Vitamin K - Helps blood to clot, plays essential role in building strong bones and helps prevent heart disease
Vitamin C - Protects against immune system deficiencies
Folate - Protects your heart, helps maintain a healthy pregnancy, boosts cognitive function
Fiber - Aids in digestion and regulates blood sugar levels
Calcium - Builds and maintains strong and healthy bones
Potassium - Aids in nerve and muscle function
Vitamin E - Helps protect the heart and eyes
Omega-3 Fatty Acids - Helps improve brain function, metabolism, and bone, skin and hair growth
Protein - Used to build and repair muscle tissue
Mushrooms
Vitamin D - Known as the "Sunshine vitamin." Mushrooms (grown outdoors in the sunshine) are the only vegetables that can make vitamin D. They contain a precursor that is converted into vitamin D when exposed to the sun
Fiber - Aids in digestion and regulates blood sugar levels
Vitamin C - Protects against immune system deficiencies
Folate - Protects your heart, helps maintain a healthy pregnancy, boosts cognitive function
Vitamin B2, B3, B5 - Promotes overall growth and good health by converting carbohydrates, proteins and fats into energy.
Copper - Helps prevent osteoporosis and cardiovascular disease
Selenium - Acts as a powerful antioxidant
Phosphorous - Works with calcium to promote strong bones and teeth
Potassium - Aids in nerve and muscle function
Protein - Used to build and repair muscle tissue
Iron - Helps produce healthy red blood cells, which carry oxygen throughout the body
Peppers
Red, orange and yellow bell peppers are just ripened green peppers! It's true! They start out green, and change color (and sweeten) as they ripen from green peppers to yellow then to orange then red! Which is your favorite?
Vitamin C - Protects against immune system deficiencies
Vitamin A Plays a critical role in maintaining healthy vision, neurological function, healthy skin, and reducing inflammation through fighting free radical damage.
Folate - Protects your heart, helps maintain a healthy pregnancy, boosts cognitive function
Vitamin B6 - Promotes overall growth and good health by converting carbohydrates, proteins and fats into energy. B6 also helps develop a healthy brain.
Vitamin E - Helps protect the heart and eyes
Fiber - Aids in digestion and regulates blood sugar levels
Potatoes
Technically a starch, not a vegetable, but I’ll let it slide. Did you know that there are over 4,300 varieties of potatoes?
Vitamin C - Protects against immune system deficiencies
Vitamin B6 - Promotes overall growth and good health by converting carbohydrates, proteins and fats into energy. B6 also helps develop a healthy brain.
Potassium - Aids in nerve and muscle function
Manganese - Helps prevent osteoporosis and inflammation
Folate - Protects your heart, helps maintain a healthy pregnancy, boosts cognitive function
Fiber - Aids in digestion and regulates blood sugar levels
Protein - Used to build and repair muscle tissue
Iron - Helps produce healthy red blood cells, which carry oxygen throughout the body
Pumpkin
The largest pumpkin in North America weighed in at 2,261.5 pounds!
Vitamin A - Plays an important role in bone growth
Fiber - Aids in digestion and regulates blood sugar levels
Vitamin C - Protects against immune system deficiencies
Potassium - Aids in nerve and muscle function
Iron - Helps produce healthy red blood cells, which carry oxygen throughout the body
Calcium - Builds and maintains strong and healthy bones
Protein - Used to build and repair muscle tissue
Turnips
Don’t throw away the leafy green tops — they are the most nutritious part!
Vitamin C - Protects against immune system deficiencies
Vitamin B6 - Promotes overall growth and good health by converting carbohydrates, proteins and fats into energy. B6 also helps develop a healthy brain.
Vitamin A - Plays an important role in bone growth Protects Eye Health.
Vitamin K - Helps blood to clot, plays essential role in building strong bones and helps prevent heart disease
Calcium - Builds and maintains strong and healthy bones
Manganese - Helps prevent osteoporosis and inflammation
Fiber - Aids in digestion and regulates blood sugar levels
For the nutritional value of more seasonal vegetables in your region this Fall, check out the Seasonal Food Guide.