Health Benefits of Fall Produce

November 30, 2025 - Behnaz Atree, MD

As the temperatures drop and the days get shorter, we need foods that sustain us and strengthen our defenses against illness. The season ushers in a harvest that supports our bodies through colder months. Within the deep orange of sweet potatoes, the earthy greens of cruciferous vegetables, and the bright reds and golds of fresh apples are concentrated antioxidants, fiber, and nutrients that support the immune system.

Squash (including pumpkin and butternut squash) and sweet potatoes, both classic fall-harvested produce, appear in multiple colors and varieties and they offer significant health benefits due to their high content of carotenoids, polyphenols, fiber, vitamins and minerals. Squash is a member of the Cucurbitacaeae family and has high levels of carotenoids, polyphenols, tocopherols, vitamin C, and dietary fiber which support energy, helps digestion and contributes to daily intake of vitamin A and potassium. The smooth texture of butternut squash makes it perfect for soups, the thin skin of delicata squash makes it ideal for roasting, acorn squash is great for stuffing, and spaghetti squash can form strands that make a great noodle alternative.

Sweet potatoes are rich in complex carbohydrates, dietary fiber, B carotene (especially in orange varieties), polyphenols, anthocyanins (in purple varieties), vitamins (C,E) and essential minerals (potassium, magnesium, iron). These nutrients support antioxidant defenses, reduce inflammation, and lower the risk of cardiovascular disease and diabetes.

Cruciferous vegetables such as cabbage, broccoli, brussels sprouts, collard greens, cauliflower and kale are some of fall’s most nutrient-dense offerings. Cabbage shredded for slaw, roasted brussel sprouts, kale sauteed with garlic, or cauliflower blended into soups can be delicious and nutritious add ons to any fall meal. They provide significant health benefits due to their high content of glucosinolates, isothiocyanates (anti-inflammatory, antioxidant and chemoprotective), vitamin C (antioxidant, immune supportive) and flavonols (antioxidant, antiinflammatory). Key health benefits include cancer prevention, cardiovascular and neuroprotective effects, metabolic and anti-inflammatory benefits.

And finally, apples are the jewels of produce harvested in the fall. They come in multiple varieties from sweet honeycrisps to sour Granny Smiths making them perfect for slicing fresh into salads, simmering into homemade applesauce or baking pies. They are rich in soluble fiber supporting gut health, polyphenols which reduce inflammation, and vitamins C and E which support immunity. Consuming apples is associated with lower risks of coronary artery disease, diabetes and asthma, as well as improved digestion and skin health.

Fall’s harvest provides an array of nutrients and fiber that support immunity, digestion, metabolic balance and cardiovascular health. Selecting vibrant fruits and vegetables at the marketplace and bringing them into the kitchen to roast, stew, or sauté can make each meal nourishing and delicious. Even small, consistent, additions, a new fall vegetable or fruit each week, can have long term effects on overall health, making autumn a season of vitality and wellness.

In the kitchen, we may roast or steam squash and broccoli, concentrating their natural sweetness and preserving their key nutrients, and add them to soups, grain bowls or casseroles, transforming them into warm, delicious meals.

Here is a simple Butternut Squash soup recipe which is naturally creamy and packed with fiber, antioxidants and immune supporting vitamins. It is a great example of how a simple, seasonal food can support your health. It is quick, made in 40 minutes, with only 6 ingredients and can be enjoyed as a light lunch, or a starter for a wholesome dinner.

Ingredients:

1 medium Butternut Squash, peeled and cubed
2 medium carrots, chopped
I medium onion, chopped
3 cloves garlic, minced
1 tablespoon olive oil
4 cups low sodium vegetable broth (or water)
! teaspoon ground cumin (optional)
Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat.
2. Add onion and saute until translucent.
3. Add garlic, carrots and butternut squash until slightly soft.
4. Add vegetable broth (or water) and bring to a boil.
5. Add seasoning – salt, pepper, cumin.
6. Simmer for 20-25 minutes or until tender.
7. Blend using an immersion or regular blender until smooth.
8. Adjust seasoning as needed.

Sources: Brassica-Derived Plant Bioactives as Modulators of Chemoprotective an Inflammatory Signaling Pathways, International Journal of Molecular Sciences, 2017, Christine Sturm et al

A-carotene and B-carotene Content in Raw and Cooked Pulp of Three Mature Stage Winter Squash “Type Butternut”, Foods, 2015, Fernanda Zaccari

Behnaz Atree, MD

Dr. Behnaz Atree has been a practicing Primary Care physician in Raleigh, NC, for over 20 years. Dr. Atree has become certified in Lifestyle Medicine in 2022 as well as Health and Wellness Coaching in 2023. She is excited to integrate her experience in Internal Medicine with her training in Lifestyle Medicine and Health Coaching to provide evidence-based, therapeutic lifestyle interventions through Carolina Lifestyle Medicine.

Click here to read more about Dr Behnaz Atree, MD