As you grocery shop in the coming weeks, try reaching for all the fall foods first. Why? Nutritionists regularly tell us to “eat seasonally,” and for good reason. Ultra-processed foods make up much of the Western diet, and we know they’re not good for us. Studies show that the higher our consumption of junk, the greater our risk of developing mental health and cardiovascular issues as well as deadly diseases. When we eat seasonally, we’re helping to look after our bodies and minds—and the planet too.
“As lucky as we are to have access to most foods from around the world whenever we want them, it’s a whole lot better for our health and hormones to eat seasonally (and even better, locally) grown produce,” explains Jessica Shand, a registered naturopathic nutritionist and the author of the forthcoming The Hormone Balance Handbook. “Seasonal produce doesn’t have to travel far to get to our plates, meaning it’s fresh and hasn’t been sprayed with as many chemicals to keep it fresh.”
From a nutritional perspective, eating seasonally means you tend to enjoy fruit and vegetables that are full of nutrients and flavor, because they’re picked at their peak and enjoyed close to the source, rather than being transported around the world. “Eating seasonally also means you naturally switch up the varieties of fruit and vegetables you eat, and the more diversity we can feed our gut microbiome, the more health-enhancing phytochemicals that our body receives.”
9 Fall Foods to Eat Now
Squash
One of Shand’s favorites at the moment? “Squash, which is in abundance right now,” she says. “I’ve been picking them and using them in warming and delicious autumnal dishes, like my squash and butterbean curry.” High in fibre and carbohydrates, it’s brilliant for keeping us satiated, while its magnesium content contributes to good heart health. (Get her recipe below.)
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Beetroot
Full of antioxidants, a great source of fiber and folate, and anti-inflammatory, beetroot increases blood flow to muscles, while also fending off myriad diseases.
Apples
An apple a day keeps the doctor away—one study found that those who ate one apple a day had a lower risk of cancer. They’re also full of fiber and antioxidants.
Broccoli
High in vitamins C and K, as well as fiber and calcium, this affordable superfood helps to promote a healthy immune system, metabolism, and digestion.
Cabbage
Full of vitamins and minerals (including vitamins K, C and B6 and potassium, magnesium, and calcium), cabbage may be an underdog of the vegetable world, but it’s great for your heart, digestion, and overall health.
Jerusalem artichokes
Frequently found on small plates in trendy restaurants, the Jerusalem artichoke, also known as sunchokes, is also full of iron, vitamin C, and the dietary fiber inulin, making it great for the gut and other bodily processes.
Potatoes
Potatoes—and particularly their skin—are full of goodness. As well as antioxidants, they contain resistant starch which is great for blood sugar control. Just be sure to bake or boil them, rather than eat them fried (sorry).
Leeks
Nutrient-dense leeks are full of plant compounds, magnesium, fiber, iron, and folate, making them brilliant for reducing inflammation and protecting against diseases such as cancer.
Pumpkin
Save your Halloween pumpkins, for they too offer an array of health benefits. Rich in vitamin A and antioxidants, pumpkin can be eaten sweet or savory, making it a versatile addition to your fall recipes.
A version of this story was previously published in Vogue UK.
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