Fall Season Fruits and Vegtables
Fruits
Apples* (I highly suggest going apple picking this season—it’s so fun. The only downside is they probably won’t be organic.)
Pears*
Cranberries
Grapes*
Figs (Fresh figs are delicious and great for charcuterie boards.)
Blackberries
Pomegranates (I find these to be such a pain to eat–unless I’m in the mood to swallow the seeds.)
Plums
Guava (I really like these! They remind me of an apple mixed with a banana.)
Kumquats (My 10 yo loves these. They are little oranges that resemble a cherry tomato in size. The peel is sweet and the inside is sour.)
Persimmons (These are not as common to find in some places, but they are pretty good.)
Vegetables
Pumpkins (If you’ve never made a pumpkin pie from scratch, it’s a fun activity.)
Squash (I eat a lot of butternut squash this time of year—it’s delicious baked in coconut oil with a little salt.)
Sweet Potatoes (I love these too.)
Beets
Brussels Sprouts
Kale*
Turnups
Wild mushrooms
Zucchini
Garlic
Cabbage
Broccoli
The Dirty Dozen.
*Apples, pears, grapes, and kale landed in the Dirty Dozen this year.
The Dirty Dozen refers to a list published annually by the Environmental Working Group (EWG) that highlights twelve fruits and vegetables with the highest pesticide residues. These fruits and vegetables retain higher levels of pesticides even after washing. This list aims to inform consumers about produce that is more likely to contain harmful chemicals, encouraging them to consider purchasing organic options for those specific items.
What is seasonal eating?
Eating seasonally means enjoying foods that are picked at their peak during certain times of the year. Which also means choosing more local foods that are in season.
We didn’t always have planes, trucks, and trains to deliver fruits and veggies to our grocery stores all year round. Once upon a time, there were no grocery stores. People had to rely on what they could hunt, gather, or farm in season. On my health journey, I’ve learned that there are many health benefits associated with eating seasonally, in addition to economic and environmental benefits as well. Here we go!
1) It’s more cost-effective to eat seasonally.
Seasonal foods are typically more affordable due to their abundance during specific times of the year. The price of produce also goes down with shorter transportation distances. Seasonal food They are also cheaper due to cheaper transportation costs when they come from local farms. With transportation costs being lower, so is the price. Depending on where you live you might have more or less local produce options. I live in Chicago and we have co-ops and farmers' markets that bring local produce to the city. Even most of our grocery stores have some local produce for sale. I encourage you to find out what’s lurking around your area.
2) It’s more sustainable to eat seasonally and locally.
Supporting local farmers helps reduce the carbon footprint associated with transporting food over long distances. It also strengthens the local economy by keeping money within the community. When we eat more seasonally and buy locally, we contribute to a healthier planet and support the hard work of farmers in our area.
Even if you are shopping at Walmart or other large grocery stores in your area, labels often tell you where the produce originated, if it comes in a container with a label. Some grocery stores even advertised local produce in their produce section.
3) Eating seasonally and locally means more nutrients and more flavor.
Fruits and vegetables begin to lose nutrients immediately after being harvested. Some produce will travel up to a week or more depending on where it’s going, plus the time it sits in the grocery store. That transportation and storage time further diminishes our produce’s nutrient density. Eating in-season produce ensures fresher options that retain more nutrients and flavor, especially if they travel a shorter distance from farm to store. According to a quick Google search, it’s typically only a couple of days for local produce from farm to store.
4) Eating seasonally and locally fosters a connection to the natural rhythms of nature and our local ecosystem.
Our bodies and microbiomes operate in a complex symbiotic relationship with our environment and local ecosystems. This integration allows for a dynamic exchange of nutrients, signals, and metabolites, creating a balanced ecosystem within our bodies. If you went to Mexico, you might get sick from drinking the water, but the people in Mexico don’t. Why? Their bodies and microbiomes are diverse and adapted to the local environment, while it’s foreign to us. The foods we consume, the air we breathe, and even the surfaces we touch all contribute to shaping our microbiomes, highlighting the interconnectedness between human health and the health of the ecosystem. By engaging in seasonal and local eating, we can develop a greater interconnectedness between our health and our ecosystem. It may also foster a stronger appreciation for the origins of our meals.
Summary.
Fall fruits: Apples*, Pears*, Cranberries, Grapes*, Figs, Blackberries, Pomegranates, Plums, Guava, Kumquats, Persimmons.
Fall vegetables: Pumpkins, Squash, Sweet Potatoes, Beets, Brussels Sprouts, Kale*, Turnips, Wild mushrooms, Zucchini, Garlic, Cabbage, Broccoli.
*Apples, pears, grapes, and kale landed in the Dirty Dozen this year.
Eating seasonally means enjoying foods that are picked at their peak during certain times of the year. It can also mean choosing more local foods that are in season.
It’s more cost-effective to eat seasonally. Seasonal foods are typically more affordable due to their abundance during specific times of the year. The price of produce also goes down with shorter transportation distances. It’s more sustainable to eat seasonally and locally. When we eat more seasonally and buy locally, we contribute to a healthier planet and support the hard work of farmers in our area. Even if you are shopping at Walmart or other large grocery stores in your area, labels often tell you where the produce originated, if it comes in a container with a label. Eating seasonally and locally means more nutrients and more flavor. Fruits and vegetables begin to lose nutrients immediately after being harvested. Eating in-season produce ensures fresher options that retain more nutrients and flavor, especially if they travel a shorter distance from farm to store. Eating seasonally and locally fosters a connection to the natural rhythms of nature and our local ecosystem. Our bodies and microbiomes operate in a complex symbiotic relationship with our environment and local ecosystems.
I started questioning if vegetables were really that nutrient-dense and what inhibits nutrient absorption. Down the rabbit hole, I learned a few things about vegetables and their nutrient density. Check out my blog post “True or false: vegetables are the best way to meet your nutritional needs.“.
I’ll close with a personal note.
Eating seasonally and locally is something I just started getting into a couple of years ago. And to be honest, where I’m at on my health journey, I don’t eat many fruits and veggies to begin with—other than onions and garlic. I eat those all year round because I don’t feel like cooking without them. 😆 But when buying other produce, I try to buy what’s in season, and what’s local.
Knowledge is power.
I used to eat a lot more fruits and veggies, all year round because I didn’t understand the factors that affect the nutrient density of our produce. I just thought all fruit and vegetables were the same and they were some of the most nutrient-dense foods on the planet. But after finding out I had significant nutrient deficiencies and other health problems I started asking myself if vegetables were really that nutrient-dense. And what inhibits nutrient absorption.
Down the rabbit hole, I learned a few things about produce and their nutrient density which changed my perspective. One of the things I learned about was seasonal eating, but if you're curious to find out what else I learned, check out my blog post “Are vegetables as nutritious as we think?.”
