The No. 1 healthy fall food. What are 1? The top choice of a dietitian

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Fall is one of my favorite seasons for fruits and vegetables.

With seasonal options including pumpkin, squash, pomegranates, pears and more, there are plenty of delicious healthy options at the grocery store. Not to mention seasonal foods taste better, are more readily available and cheaper.

These 10 foods not only add nutrition to your plate, but they’re perfect for delicious fall dishes, like soups, roasted veggies, casseroles, stir-fries, and even breakfast foods, like oatmeal. and smoothies.

What are some healthy fall foods?

Pomegranates

This vibrant fall fruit is packed with nutrients including fiber, vitamin C, vitamin K and folate. But, in particular, pomegranates contain polyphenols, or anti-inflammatory plant compounds that are widely studied for their health benefits.

Research links eating pomegranate arils (seeds) and drinking pomegranate juice with a reduction in obesity, diabetes, cardiovascular disease and some types of cancer.

Add pomegranates to breakfast oatmeal or yogurt or toss them with roasted veggies for an easy side dish.

Some healthy fall foods

Look for these nutritionist-approved fall foods at your grocery store or local farmers market.

Apples

Not only is apple picking a fun fall activity, but eating apples is good for your health. This autumn game is very versatile and nutritious. One apple is a good source of fiber and vitamin C, so eat them as a snack or add them to a sweet and savory meal to boost digestion and immunity this fall.

Pumpkin

Although you may first see pumpkin-based foods in August, pumpkins are a fall fruit. Full of beta-carotene, a precursor to vitamin A, pumpkin is good for your eyes and helps fight inflammation.

Canned pumpkin puree is a convenient food for making soups, baked goods, oatmeal, smoothies and the like. If you choose to roast a whole pumpkin, scoop out the seeds, wash them and add them to the baking pan for a healthy, high-protein snack.

Winter squash

There are many varieties of winter squash, such as butternut, delicata, acorn, spaghetti, kabocha, honey. Each one has a unique taste and texture, but all of them contain fiber, vitamin A, vitamin C, potassium, magnesium and carotenoids, known as beneficial plant compounds.

Orange foods contain nutrients that are good for eye health. In fact, winter squash contains lutein and zeaxanthin, two compounds that have been shown to slow the progression of eye diseases, such as age-related macular degeneration (AMD) and cataracts.

Cranberries

Cranberries are a staple on every Thanksgiving table. In their pure form, cranberries are very tart and full of vitamin C, fiber and antioxidants. Research links eating cranberries to heart health, and drinking cranberry juice reduces the risk of urinary tract infections.

Cranberries are very sour, so they are often cooked with sugar. If you eat cranberries regularly, be aware of your added sugar intake.

Mushrooms

Mushrooms grow year-round, but their earthy flavor and flesh scream “autumn.” They are often used in autumn dishes, such as soup or meat. Mushrooms are the only vegetable that contains vitamin D, an important nutrient for bone health that is difficult to find in food. Since vitamin D is fat-soluble, cooking mushrooms in a fat, such as olive oil, enhances the absorption of the vitamin.

Horses

Pears are not only versatile and delicious, they are my top choice for high fiber fruit. Each pear contains 20% of the daily value of fiber, which is helpful since many people do not meet their daily needs. Make sure you eat the skin, as this is where the fiber lives.

Brussels sprouts

Brussels sprouts are becoming more and more popular. This little cabbage is full of fiber and vitamin C, to keep your digestive system and immune system healthy during the cold months. Brussels sprouts are easy to roast and add as a side dish, or they can be the star of the show in a pasta dish.

Be brave

With vitamin C, fiber, magnesium and other nutrients, cauliflower is a cruciferous veggie to eat this fall. It has a “meaty” texture, so you can see cauliflower as a stand-in for wings or steak when cooking vegetables.

Parsnips

Parsnips are a sweeter choice than carrots. These white, starchy vegetables are packed with nutrients, such as fiber, potassium, and vitamins C and E. Puree parsnips into a sweet puree, roast them in the oven, or add them to stir-fries ( hello parsnip banana bread) for moistness and sweetness.

Persimmons

Depending on where you live, you may not find persimmons in the grocery store. But if you are lucky enough to try this same tomato, you will enjoy the sweet and juicy taste.

Persimmons have a short period of time in the fall, so accept them to get a dose of vitamins A and C.

Potatoes

Like other citrus foods, potatoes are a great source of vitamin A. They also contain fiber, potassium, magnesium and vitamin C. Many athletes fuel their workouts with potatoes, as they are a starchy vegetable that provides strength for exercise.

Whether you enjoy them mashed, fried or baked, potatoes are an inexpensive and delicious veggie.