Eating with the Season: 6 Nutrient-Packed Fall Foods

Fall brings a fresh palette of fruits and vegetables that not only taste amazing but also offer powerful health benefits. As the harvest changes, so does the opportunity to nourish your body with foods packed with compounds that may help reduce the risk of cancer and support overall well-being.

Eating seasonally means enjoying produce at its peak flavor and nutritional value. Seasonal fruits and vegetables are harvested when they’re naturally ripe, which means better taste and often higher nutrient levels compared to out-of-season produce picked early and shipped long distances. They’re also typically more fresh affordable, and buying seasonally often supports local farmers and communities.

Seasonal eating can also be kinder to the environment, since growing crops in their natural season generally requires fewer resources like water, energy for storage, and transportation. While it’s a common belief that seasonal produce automatically means fewer pesticides or a lower risk of GMOs, the reality is a bit more complex.

The amount of pesticide residue on produce depends more on the farming practices—organic or conventional—than the season itself. Organic fruits and veggies are generally grown with fewer synthetic pesticides, but seasonal doesn’t always equal organic. Similarly, whether a food is genetically modified depends on the crop type and local regulations, not the season. For example, many fruits and vegetables like apples, broccoli, and squash are less commonly genetically modified, while crops like corn and soy are more often GMO.

To reduce pesticide exposure, look for organic options or wash your produce thoroughly. If avoiding GMOs is a priority, seek out certified organic or non-GMO labeled products. Either way, choosing fresh, seasonal foods is a simple and delicious way to nourish your body and enjoy the best flavors the season has to offer.

Here are six anti-cancer fruits and vegetables to welcome into your kitchen this Fall, along with a bit about what makes them special—and some easy ways to enjoy them.

1. Sweet Potatoes

These vibrant orange roots are loaded with beta-carotene, a nutrient your body converts into vitamin A. Beta-carotene supports immune function and has been linked to a reduced risk of certain cancers.
*Try this: Roast sweet potato wedges tossed with olive oil, rosemary, and sea salt for a simple side dish or mash them with a touch of cinnamon and maple syrup for a cozy twist.

2. Broccoli & Other Cruciferous Veggies

Crucifers – like kale, cabbage, and Brussels sprouts – are packed with sulforaphane, a natural compound studied for its ability to target cancer stem cells. These veggies are also rich in fiber and vitamins.
*Try this: Sauté Brussels sprouts with garlic and a splash of balsamic vinegar, or make a kale salad with toasted nuts, dried cranberries, and a lemon-tahini dressing.

3. Apples

Apples contain quercetin and pectin, compounds that support your body’s detox processes and help reduce oxidative stress, a key factor in tumor growth.
*Try this: Slice apples into oatmeal or enjoy them simply with nut butter for a quick snack. You can also bake them with a sprinkle of cinnamon for a warm, comforting dessert.

4. Concord Grapes

These deep purple gems are bursting with resveratrol, a powerful antioxidant that may help slow the growth of cancer cells.
*Try this: Snack on fresh Concord grapes or toss them into a fall salad with arugula, walnuts, and goat cheese. You can also blend them into a refreshing smoothie.

5. Pumpkin & Winter Squash

Packed with vitamin A, fiber, and carotenoids, pumpkin and winter squash support healthy cell regeneration and gut health — both crucial for strong immune defense.
*Try this: Roast cubes of butternut squash with sage and a drizzle of olive oil, or whip up a simple pumpkin soup seasoned with nutmeg and garlic.

6. Garlic & Onions

These staples from the allium family are rich in organosulfur compounds known to inhibit cancer cell proliferation and support liver detox pathways.
*Try this: Use garlic and onions as the flavorful base for soups, stews, or sautés. Roasted garlic spread on crusty bread is a Fall favorite.

A few more recipe ideas to get started:

Are you ready for a change? Reach out to us to schedule a free consultation, and let’s work together to create a health coaching plan that’s just right for you.

Sharing Healthy Love,

Cindy, Kathrynne, and Adhiti

The Cancer Team