The 12 healthiest autumn fruit and veg to eat now, according to dietitians

‘One of my favorite fall superfoods is as crisp and refreshing as the season itself,’ says dietitian Lauren Manaker. She particularly loves the variety 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 Lauren. Many studies link them to heart, brain, eye, gut and skin health, she says.

‘Kale is incredibly versatile and packed with a variety of vitamins, minerals, and fibre,’ says Gabbie Ricky, a performance dietitian at FC Dallas. ‘It is especially rich in calcium and vitamin K, which makes it great for bone health.’

Gabbie 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, Janelle 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.

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

Amy notes that cabbage also contains important nutrients such as vitamin A, lutein, and zeaxanthin, which are essential for protecting your vision. ‘Cabbage is highly versatile – it can be used raw in salads, slaws and sandwiches, or cooked into soups, stews and pasta dishes,’ she says.

If you grew up hating Brussels sprouts, it might be time to reconsider this nutrient-dense autumn staple. It’s all about how you prepare them, according to Janelle. She suggests caramelising 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.

Anne 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.)

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 autumnal flavour. Even better, it has health benefits!

‘Pumpkin provides vitamin A for eye health and lots of fibre to keep you satisfied longer,’ says Janelle. It has a wide variety of antioxidants like carotenoids and tocopherols, which have anti-inflammatory properties and may help reduce the risk or chronic diseases.

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

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. Janelle suggests enjoying them in the following ways:

• ‘Enjoy spaghetti squash either to replace all flour pasta or mixed with it to give you extra fibre.’
• ‘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 favourite grain and protein-packed fillings for a satisfying meal.’

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

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

Sweet potatoes are another versatile autumn favourite. This starchy root vegetable is rich in fibre and loaded with essential vitamins and minerals, according to Gabbie. What’s more: ‘Sweet potatoes are also full of antioxidants, which help our bodies neutralise free radicals – compounds that can otherwise cause damage to our cells,’ she says.

Gabbie 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.

Mushrooms contain umami substances (ie glutamate) that add a savoury intensity to your meals. ‘Maybe it’s their earthy flavour or the way they pair perfectly with cosy soups and hearty dishes, but they’re definitely a seasonal favourite,’ says Lauren.

‘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 Lauren. ‘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.’

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 Janelle. ‘They’re even milder and sweeter than onions, if you want a more delicate flavour.’

To get the best taste and nutrition, Janelle 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 flavour your broth – just remove them before serving.’

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