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Seasonal Produce: Fall Edition

The changing weather affects more than just our wardrobe. With cooler temperatures, frost forming, and reduced daylight, our local produce options vary. But the colder temperature doesn’t mean we have to suffer from a loss of fresh product variety!

We’re highlighting some fall seasonal produce that is readily available for the autumn season and packed with nutrients.


Fall produce: red apples An apple a day keeps the doctor away! Why? Because apples are one of the original super fruits. This readily available fruit is high in fibre, vitamin C, and polyphenols. A medium apple has less than 100 calories, no fat, and no cholesterol. With so many varieties available, you’re bound to find a type of apple you love!


Fall Produce: Pear on treeLike apples, this fruit has many varieties and is perfect for fall! A medium pear is approximately 100 calories, with 6g of fibre. A medium pear provides 12% of daily vitamin C, 10% vitamin K, 6% potassium and smaller amounts of calcium, iron, magnesium, riboflavin, vitamin B-6, and folate. Pears also contain carotenoids, flavonols, and anthocyanins. Adding pears to your diet has been linked to decreasing your risk of obesity, diabetes, and heart disease.


Fall Produce: CranberriesCranberries contain one of the highest concentrations of antioxidants of any fruit. One cup of cranberries has 46 calories, and contains no fat or sodium. This fruit also contains 24% Vitamin C, 18% dietary fiber, and 20% manganese of your daily recommended value. Health benefits of cranberries include prevention of urinary tract infections, decreased inflammation, cancers prevention, improved immune function, and benefits the digestive tract.


Fresh fall pumpkinThis fall fruit is more than just a latte flavor! A cup of cooked pumpkin has only 49 calories, and 3g of fibre. Pumpkin also contains more than 200% of recommended vitamin A, and 564 milligrams of potassium. Loaded with beta-carotene, this antioxidant may aide in cancer prevention. Incorporating pumpkin seeds into your diet also has added health benefits! These seeds are rich in phytosterols, which reduce LDL (the “bad”) cholesterol.


Fall Produce: Colourful SquashSquash is one of the most versatile vegetables in the world. Squash is loaded with Vitamin A, a single serving of squash can contain more than 400% of your daily requirement for vitamin A, which aids in combatting emphysema and vision loss. Squash contains significant amounts of vitamin Cvitamin Evitamin B6niacin, thiamin, pantothenic acid, and folate, and is high in minerals including magnesiumpotassiummanganesecopper, phosphorous, calcium, and iron. It is also a very good source of carotenoids and other important anti-inflammatory and antioxidant compounds.


Fresh carrots at farmRaw or cooked, this orange vegetable is a great source of beta-carotene, fiber, vitamin K, potassium and antioxidants. Carrots are low ranking on the glycemic index, which is important for diabetics. Consumption has been linked with reduced risk of cancer and heart disease, and improved eye health.


Fall Produce: BeetsWhether you like the purple, pink or yellow variety, this vibrantly colored vegetable has been linked to improved blood flow, lower blood pressure and increased exercise performance. One cup of cooked beets contains less than 60 calories, and is a great source of fiber, folate, manganese, potassium, iron and vitamin C. This vegetable is exceptionally high in inorganic nitrates, which have been associated with reduced blood pressure and other health benefits.

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