After a long hot summer, It's finally time to enjoy cool weather, pumpkin spice lattes, golden foliage, and, best of all, the delicious autumn harvest. Seasonal produce such as root vegetables and crisp fruit is now at its peak freshness and nutritional value. So grab your family or a friend and head to a local farmers market to pick your own blueberries, pumpkins, pears, apples, and more. Or, even better, early fall is the best time to start planting your own homegrown ingredients.

Here are a few fresh foods you’re going to want to have on your plate this fall. Make sure to boost your nutrient intake by having these colorful fruits and veggies on your plate!
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    • Eating one cup of blueberries is 24% of the daily recommended intake of Vitamin C, which helps boost collagen production that can help prevent skin damage and enhance skin texture.
    • Because of the richness in fiber, blueberries can help prevent constipation and support gut health.
    • Hammonton, New Jersey is home to 8,000 acres of growing space for the 49 million blueberries that are grown each year in the state. This Makes New Jersey #6 in the country for blueberry production.
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    • Carrots are a root vegetable that were first grown in Afghanistan around 900 AD
    • A ½ cup of Carrots is packed with 51% daily value of vitamin A which can prevent age-related and environmental-related vision loss.
    • The richness in vitamin B6, potassium, phosphorus contribute to bone health, a stronger nervous system, and can help improve brainpower.
  • Karen Sarraga/Thinkstock
    Karen Sarraga/Thinkstock


    • Believe it or not, Pumpkins are actually a fruit! The word pumpkin comes from the Greek word pepon, which means a “large melon.”
    • Just like carrots, pumpkins are full of vitamin A. This can help in reducing the risk of cancers such as lung or prostate cancer. Studies show that eating foods packed with vitamins is more beneficial than just taking vitamin A supplements.
    • Eating pumpkins can also boost your immune system due to richness in vitamin C, vitamin E, iron. Eating pumpkin can ward off germs and even speed healing after a wound.
  • Hans Verburg/Thinkstock
    Hans Verburg/Thinkstock


    • This sweet and juicy fruit is in fact one the lowest calorie-fruits. One medium pear may contain a little over 100 calories. This is why pears are one of the best options for healthy weight loss.
    • The high fiber content makes pears a great snack before and after your workout. Iit  will keep you energized throughout and even help you recover faster.
    • Besides keeping you energetic, regularly eating the fiber filled fruit may protect you from developing type 2 diabetes and heart diseases.
  • Toru Uchida/Thinkstock
    Toru Uchida/Thinkstock


    • Kale is one of the most nutrient-dense veggies out there. One single cup of kale includes 10 different types of vitamins and minerals, including vitamin A, C, K and copper, calcium, potassium, and magnesium.
    • With seven times the recommended daily intake of Vitamin K, kale provides the important nutrient that prevents blood clotting.
    • Over the years kale has become more and more popular. Between 2007 and 2015 the farming of kale grew by 50%


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    • Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
    • Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates.
  • Biglike/Getty Stock/ThinkStock
    Biglike/Getty Stock/ThinkStock


    • Broccoli is at its best from late summer to early winter.
    • It’s great raw, steamed, roasted, or even baked into frittatas and other savory dishes.
    • Researchers have found that it has a positive impact on the body’s detox system, thanks to some of its phytonutrients and its high combination of vitamin K and vitamin A helps keep your body in balance when it comes to utilizing vitamin D. 
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    Brussel Sprouts

    • One cup of these cruciferous vegetables fulfills your daily recommended vitamin C consumption and they also contain a profoundly large number of cancer-protective substances.

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