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Fall Harvest Foods and Your Health

As the temperature cools down and fall weather comes to a close, the harvest of delicious and nutritious foods is bountiful for us to take advantage of.  These seasonal gems add warmth and flavour to your meals and offer a range of health benefits. Let’s explore just how good they can be for you!


Fall wouldn’t be complete without pumpkins! These vibrant orange gourds are rich in vitamins A and C, which support your health and promote healthy skin. They are extremely versatile to use in recipes including soups, loaves, and desserts! Plus, their seeds are a fantastic source of magnesium, which aids in muscle and nerve function.

Pumpkin seeds:

When carving your pumpkins this year, harvest the seeds! Roasted pumpkin seeds, often overlooked, are nutritional powerhouses. Packed with magnesium, zinc, and healthy fats, they promote many aspects of health and provide a satisfying crunch to snack. Use them to top smoothies, salads, and trail mixes. 


Apples are a quintessential fall fruit, and are bursting with fibre, which can help regulate blood sugar levels and keep your digestive system running smoothly. They also provide vitamin C, which boosts your immune system. You can consume them on their own, with spreads like peanut butter, or use them in baking like pies and crisps; applesauce is also a simply delicious fall snack!

Sweet Potatoes:

Sweet potatoes are a staple of many fall dishes. They’re an excellent source of beta-carotene, a powerful antioxidant that promotes good vision and overall eye health. These delicious spuds are also rich in fibre. Baking and roasting are great options to prepare them, as well as using them as a substitute for regular potatoes. 

Brussels Sprouts:

Brussels sprouts may not be everyone’s favourite, but they pack a large dose of vitamin K, which is essential for blood clotting and bone health. These tiny cabbages are also a good source of folate and vitamin C. Brussels sprouts can be cooked by boiling or roasting, and seasoning in many ways to make the most picky eaters enjoy them!


Cranberries are a tart addition to your fall menu. They’re known for their ability to help prevent urinary tract infections, thanks to their high levels of antioxidants.  Add them to your fall drinks, muffins, or make a sauce!

Butternut Squash:

Butternut squash is another fall favourite, and it’s full of vitamins A and C.  This versatile vegetable can prepared by roasting, pureeing, or using in soups and stews.


While not a traditional “food,” cinnamon is a spice that has a close association with fall. It has anti-inflammatory properties and may help lower blood sugar levels. Sprinkle a little cinnamon on your oatmeal or add it to your coffee for a warm and cozy flavour.


Cloves is an aromatic spice that not only adds depth and flavour to dishes but also offers various health benefits. With the warm and slightly sweet taste, cloves are known for their potent antioxidant properties and anti-inflammatory effects.


Nutmeg, with its rich and nutty flavour, is a good source of essential minerals like potassium and manganese. This spice is believed to promote overall health and improve digestion while enhancing the taste of your culinary creations.


Fall is a time for nut harvesting, and these little powerhouses are packed with healthy fats, protein, and fibre. Almonds, walnuts, and pecans are excellent choices for snacking or adding crunch to your meals.


Quinoa is a versatile and nutrient-dense grain that you can incorporate into many fall dishes. It’s a good source of protein, fibre, and various vitamins and minerals.

Incorporating these fall-harvest foods into your diet not only makes your meals more flavorful but also provides a wide range of health benefits. Whether you’re enjoying a warm bowl of butternut squash soup or savouring a crisp, juicy apple, these seasonal foods can contribute to your overall well-being. So, embrace the flavours of fall and make the most of these nutritious ingredients in your autumn recipes!

Check out our seasonal recipes on the blackboards in the clinic, we feature many of these foods in our monthly recipes. For more information about CURAVITA and our team of healthcare professionals visit us online. Follow us on our social media pages @curavitahealth for more fall health tips and tricks. 

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