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Fall Vegetables: The Health Benefits and Recipes to Try This Season

Discover the health benefits of fall vegetables—plus easy, delicious recipe inspiration to enjoy seasonal produce and boost your nutrition this autumn.

woman smiling near vegetable stand outdoors
Updated September 22, 2025

Erin Wickersham, RDN, Patient Education Coordinator, Virtua Nutrition & Diabetes Care

Fall is basically nature showing off—cooler air, fiery leaves, football Sundays, and that perfect excuse to break out the fuzzy socks. But here’s another reason it’s the best season: the vegetables.

Sure, pumpkin spice gets all the hype this time of year—but fall veggies deserve their moment in the spotlight, too. Autumn brings a rainbow of produce that’s as good for your health as it is for your taste buds. From sweet potatoes that fuel your immune system to Brussels sprouts that might finally win over the haters, here’s your guide to the season’s tastiest (and healthiest) stars.

Healthy Fall Vegetable Recipes

Sweet Potatoes

Health Benefits:

  • Rich in beta-carotene, which your body converts to vitamin A for healthy vision and immune support.
  • High in fiber, helping regulate blood sugar and keeping you full longer.

Recipe Ideas:

Brussels Sprouts

Health Benefits:

  • Packed with antioxidants that fight inflammation.
  • A good source of vitamin K, essential for bone health.

Recipe Ideas:

Butternut Squash

Health Benefits:

  • Loaded with vitamin C and potassium to support immune function and heart health.
  • Naturally low in calories but high in fiber.

Recipe Ideas:

Beets

Health Benefits:

  • Known for nitrates that help improve blood flow and athletic performance.
  • Rich in folate, which supports cell health.

Recipe Ideas:

Kale

Health Benefits:

  • High in vitamins A, C, and K, plus calcium.
  • Supports eye health and boosts immunity.

Recipe Ideas:

Looking to eat healthier without the guesswork?

Learn how Virtua’s Nutrition Counseling program can help you build a personalized plan that fits your lifestyle, goals, and taste buds.

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