18 Fall Fruits That Will Make Your Taste Buds Dance, According to Nutrition Experts
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Pumpkins and falling leaves aren’t all there is to autumn; the season is full of nutritious fruits bursting with flavor. As the temperatures drop and fall’s bounty begins to peak, they’re a delicious way to boost your immune system. Enjoying seasonal produce will nourish your body and save money while supporting local farmers.
Adequate consumption of fruits and vegetables helps reduce the risk of cardiovascular diseases, stomach cancer, and colorectal cancer, according to the World Health Organization (WHO). Here are 18 amazing fall fruits nutrition experts swear by to keep you healthy and satisfy your taste buds.
Apples
You won’t be surprised that apples are the number one—after all, they’re the quintessential fall fruit. Apples, with plenty of fiber, vitamin C, and antioxidants, can be enjoyed fresh, baked, or in cider form for a taste of the perfect autumn.
Daily apple consumption is linked to lower total and LDL cholesterol, according to a study published in the Journal of the Academy of Nutrition and Dietetics.
Pears
Soft and juicy, pears are sweet and oh-so-delicious, enjoyed with everything from cheese to salads. Rich in fiber and vitamin K, they offer both bone support and gut health.
Poach them with spices to make an elegant seasonal dessert. There are more than 3,000 varieties of pear globally, so chances are high there’s one that’s perfect for you.
Persimmons
A lesser-known fall gem, these vibrant orange fruits have a sweet taste. Persimmons are very high in vitamins A and C, making them wonderful for your skin and immune system.
Persimmons are a good source of manganese, which is important for bone health and metabolism. They’re great, sliced into salads or as a snack for a burst of autumn flavor.
Pomegranates
The tangy, antioxidant-rich seeds of pomegranates are known as the jewel of autumn. Their vibrant red arils are a rich source of Vitamin C and potassium and are good for your heart.
You could add them to yogurt, salads, or cocktails for a splash of color and flavor. Studies also suggest that pomegranates can reduce inflammation and even contribute to better brain function.
Cranberries
You can’t go wrong with these tart berries, especially during Thanksgiving. Cranberries are a wonderful source of vitamin C and antioxidants, and they’re some of the top foods to eat for urinary tract health and to banish inflammation.
Their natural compounds may also lessen gum disease and stomach ulcers. For a seasonal twist, use them as a sauce, dried in trail mix, or blended into smoothies.
Kiwi
Although you can find kiwi yearlong, it stands out during the fall as a tart, tropical fruit among the season’s offerings. It’s packed with vitamins C and E for immune-boosting and fiber.
A study published in the journal Foods also revealed that green (Hayward) and gold (SunGold) kiwi fruit varieties contain actinidin, which improves the digestion of many different proteins.
Grapes
Concord and Muscadine grapes are abundant during fall. Resveratrol, a powerful antioxidant found in grapes, is credited with benefits linked to heart health and longevity.
They’re also a hydrating fruit, which is good news for the skin in cooler weather. You can snack on them fresh or make homemade jams and jellies.
Figs
Nothing screams decadence in Fall like figs with their naturally sweet and chewy texture. They’re good sources of fiber and potassium, and they’re great for digestive health and balancing blood pressure.
Eat them fresh, dried, or stuffed with some cheese for a gourmet autumn appetizer.
Quince
This old-fashioned fruit is a good nutritional choice, rich in vitamin C and dietary fiber. Its tartness mellows when cooked into a sweet, aromatic flavor, ideal for jams, jellies, and pies.
Quince was a symbol of love and fertility in many cultures historically.
Plums
Juicy and vibrant late-season plums bring a deep sweetness to autumn. They’re very high in vitamin C and phenolic compounds that help protect against disease by promoting optimal digestion and heart health.
Plums are also well known for having natural laxative properties, which promote a healthy gut. Roast them with just a little cinnamon for a comforting, warm dessert.
Starfruit (Carambola)
One of the most exotic additions to the fall fruit lineup is starfruit, with its crisp, slightly tart flavor. It makes a refreshing snack or garnish, rich in vitamin C and low in calories.
Slice it into star-shaped pieces for a playful addition to fruit platters. Its antioxidants keep the skin healthy and help reduce signs of aging.
Dates
The candy of the fruit world, dates have a chewy texture and offer a natural sweetness. They’re high in fiber, magnesium, and natural sugars, making them a perfect energy-boosting snack.
You can blend them into energy balls or use them to sweeten fall desserts. Given their long shelf life, they fit perfectly into that ‘pantry staple’ definition.
Citrus Fruits (Oranges, Mandarins, and Grapefruits)
The citrus season begins in fall, with a zesty punch of flavor. These fruits are loaded with vitamin C and are perfect for keeping colds at bay.
According to a study published in the Journal of Agricultural and Food Chemistry, citrus fruit compounds, hesperidin and naringin, lower cholesterol levels, and blood pressure.
Guava
Fall is the season for guava, and it is much adored because of that perfect combination of sweet and tangy taste. A very good source of vitamin C and dietary fiber, guava improves immunity and digestion.
You can eat it fresh or blend it into smoothies if you fancy a tropical flavor boost. According to research, guava leaves are also brewed in teas for their medicinal properties.
Cactus Pear (Prickly Pear)
The sweet, melon-like flavor has a pleasing tartness. It’s a great addition to a balanced diet and is high in vitamin C and magnesium.
Omega 3 fatty acids, linked with heart health by the American Heart Association, are also abundant in cactus pear seeds.
Passion Fruit
The tangy, aromatic passion fruit is a fall treat that is as nutritious as it is delicious. It’s packed with vitamin A, vitamin C, and dietary fiber, making it a powerhouse of nutrients.
Use it to top your yogurt or as a topping for desserts! Its unique flavor goes perfectly with sweet and savory dishes.
Huckleberries
Wild fall delight may as well be the name of these small, tart berries packed with antioxidants and vitamins. They’re known for their bold flavor and are good in jams, syrups, and baked goods.
Wildlife also loves huckleberries, making them a real forest treasure.
Chestnut Crabapple
Chestnut crabapples are a lesser-known variety of apples, but they’re sweet and nutty and plenty during the fall. Filled with fiber and antioxidants, they keep the body healthy.
They are small enough for on-the-go snacking or kids’ lunch boxes.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information.
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