13 Fall Superfoods That Nutritionists Love

“This tiny tart fruit is one of fall’s tastiest treasures,” says Anne Danahy, RDN. “Cranberries are packed with antioxidants and anti-inflammatory properties that protect against heart disease.” Plus, they contain special compounds that may reduce your risk for urinary tract infections.

Danahy’s favorite way to enjoy cranberries is in a fresh cranberry-orange relish. She suggests pulsing a bag of berries with a whole orange, some nuts, and sweetener in a food processor.

You can also enjoy cranberries mixed into wild rice and stews. “Cranberries add a beautiful pop of color to accentuate your meals,” says Janelle Leatherwood, MS, RDN, CD, pediatric clinical dietitian and blogger ofThe Stuffed Grape Leaf.

TRY IT: 15 Easy Cranberry Desserts

While apples are available year-round, Danahy says that sweet-tart, crisp apples taste especially good in the fall. “They’re an excellent source of soluble fiber, which helps lower bad cholesterol and keeps you feeling full—making it easier to maintain a healthy weight.”

Leatherwood adds that apples also contain a bit of vitamin C. For the freshest, most flavorful options, she recommends visiting your local farmers market. Some great fall varieties include: Pink Lady, Honeycrisp, Granny Smith, and Sweet Tango.

Enjoy apple slices with peanut butter, add chopped apples to your harvest salads, or snack on cinnamon-spiced apple chips.

RELATED: How to Freeze Apples to Use Any Time of Year

Pears contain essential nutrients like vitamin C and potassium, and they are a good source of fiber. In fact, one medium pear contains nearly 6 grams of fiber. They are also a source of antioxidants, substances that keep your cells healthy and protect against disease.

“Pears are simply quite perfect, especially when eaten at the optimal stage of ripeness–not too squishy and not too crunchy,” says Leatherwood. They are a great stand-alone snack or a nice addition to your salad, braised poultry or meat, or fruit tart.”

RELATED: Pears and 7 Other Tasty Fruits to Eat with Cottage Cheese

“One of my favorite fall superfoods is as crisp and refreshing as the season itself,” says Lauren Manaker, MS, RDN, LD, Charleston-based dietitian. She particularly loves the varietal named Autumn Crisp Grapes. “They are unique in their own right with a crunch that’s almost like biting into an apple.”

But are grapes really considered a “superfood”? It turns out they might be, according to Manaker. Many studies for heart, brain, eye, gut, and skin health, she says.

TRY IT: Roasted Sausage and Grapes

“Kale is incredibly versatile and packed with a variety of vitamins, minerals, and fiber,” says Gabbie Ricky, MS, RDN, LD, ISAK-1, a Performance Dietitian at FC Dallas. “It is especially rich in calcium and vitamin K, which makes it great for bone health.”

Ricky suggests blending kale into smoothies, mixing it with lettuce for added crunch, or baking it with olive oil and salt to make crispy kale chips.

While kale might not be everyone’s first choice, Leatherwood suggests giving it another shot. She recommends removing the stems and chopping the leaves to boost dishes like quinoa bowls, scrambled eggs, soups, stir-fries, and pasta.

TRY IT: 45 Delicious Kale Recipes

Cabbage may be underrated, but it holds its own amongst nutritional powerhouses like kale. “One cup of shredded cabbage can deliver close to 30 mg (33% of your daily value) of vitamin C, a powerful antioxidant that supports overall health,” says Amy Brownstein, MS, RDN, founder Nutrition Digested, a nutrition communications and consulting organization. It is also a very good source of vitamin K. “Vitamin K is essential for blood clotting, bone health, and gut health.”

Brownstein notes that cabbage also contains important nutrients like vitamin A, lutein, and zeaxanthin, which are essential for protecting your visio0n. “Cabbage is highly versatile—it can be used raw in salads, slaws, and sandwiches, or cooked into soups, stews, and pasta dishes,” she says.

TRY IT: Tangy Cabbage and Pork Bowl

If you grew up hating Brussels sprouts, it might be time to reconsider this nutrient-dense fall staple. It’s all about how you prepare them, according to Leatherwood. She suggests caramelizing them in the oven with a drizzle of olive oil, a touch of maple syrup, and a sprinkle of sea salt. Key nutrients in Brussel sprouts include vitamin C and K, which keep you healthy and strong, notes Leatherwood.

Danahy loves this mini cabbage-like cruciferous vegetable for its anti-cancer potential. Brussels sprouts are rich in compounds that have been shown to slow the growth of cancer cells in lab studies, she says. (More research needs to be done to confirm the effects in humans.)

TRY IT: Air Fryer Brussels sprouts

Pumpkin may be just one variety of winter squash, but it’s undoubtedly the star of the season. A member of the Cucurbitaceae family—which also includes surprising relatives like watermelon and cucumber—pumpkin is notable for its classic fall flavor. Even better, it’s got health benefits!

“Pumpkin provides vitamin A for eye health and lots of fiber to keep you satisfied longer,” says Leatherwood. It’s got a wide variety of antioxidants like carotenoids and tocopherols, which have anti-inflammatory properties and may help reduce the risk for heart disease.

And while pumpkin pie and bread are seasonal favorites, there’s plenty of other ways to enjoy pumpkin. You can add pumpkin puree to your smoothies and oatmeal, or enjoy a warm and savory pumpkin soup.

LEARN MORE: 6 Surprising Health Benefits of Eating Pumpkin

Like pumpkin, other winter squash varieties are nutritionally beneficial with antioxidants like beta carotene, a precursor to vitamin A, and minerals such as potassium, calcium, and magnesium. Leatherwood suggests enjoying them in the following ways:

• “Enjoy spaghetti squash either to replace all flour pasta or mixed with it to give you extra fiber.” Put it to the test with this recipe for spaghetti squash "nests" with marinara.
• “Butternut squash is incredibly sweet and buttery (just like it sounds) and delicious with a sprinkle of cinnamon.” Or, try using the canned variety and making a cheesy butternut squash dish.
• “Acorn squash sliced in half makes a wonderful edible bowl for your favorite grain and protein-packed fillings for a satisfying meal.”

With their natural sweetness and vibrant color, beets can add an elegant touch to your fall meals. But they offer more than just flavor and visual appeal.

“Beets are a natural source of nitrates which our bodies convert to nitric oxide and can help promote vasodilation,” says Ricky. Ricky suggests adding pickled beets to your salads, roasting beets with carrots and sweet potato, or blending beets into your smoothies.

TRY IT: Roasted Beet and Orange Salad

Sweet potatoes are another versatile fall favorite. This starchy root vegetable is rich in fiber and loaded with essential vitamins and minerals, according to Ricky. What’s more: “Sweet potatoes are also full of antioxidants, which help our bodies neutralize free radicals—compounds that can otherwise cause damage to our cells,” she says.

Ricky suggests swapping a traditional baked russet potato for a baked sweet potato. She also recommends air-fried sweet potato fries or creating a DIY grain bowl using cubed sweet potatoes as the starchy veggie base.

TRY IT: Sweet Potato Breakfast Burritos

Mushrooms contain umami substances (i.e., glutamate) that add a savory intensity to your meals. “Maybe it’s their earthy flavor or the way they pair perfectly with cozy soups and hearty dishes, but they’re definitely a seasonal favorite,” says Manaker.

“Beyond their taste, mushrooms are also packed with nutrients that make them a great addition to your diet, especially when it comes to brain health,” says Manaker. “Mushrooms are a natural source of antioxidants and bioactive compounds that have been linked to supporting cognitive function.”

“Some studies even suggest that regular mushroom consumption may help protect against age-related cognitive decline. Certain varieties are also a natural source of ergothioneine, an antioxidant that’s been gaining attention for its potential role in reducing inflammation and oxidative stress, both of which can impact brain health.”

TRY IT: Grilled Mushroom and Scallion Pasta

They may be thick and stalky, but there’s no need to be intimidated by leeks. “Use these vegetables in any way you would use onions (they’re in the same family), says Leatherwood. “They’re even milder and sweeter than onions if you want a more delicate flavor.”

To get the best taste and nutrition, Leatherwood recommends washing leeks thoroughly under running water. Start by trimming about half an inch off the root end and a few inches off the dark green tops. But don’t throw those trimmings away. “The tops are tough and fibrous and won’t soften when you cook them,” she explains. “But they can be added to soups to flavor your broth—just remove them before serving.”

As for the tender middle portion? “The remaining middle can be chopped and sautéed,” says Leatherwood. “They are great in casseroles, soups, stir-fries, salads (and dressings!), and many other dishes.”

TRY IT: Grilled Leek, Zucchini, and Ricotta Pizza