Back to Health News & Stories

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.

There's So Much More to Explore

Discover expert insights, inspiring stories, health tips, and more by exploring the content below!

Middle aged man and woman relaxing in front of a window in their living room, drinking tea and coffee

Don't Drink Alcohol? You Could Still Get Fatty Liver Disease

Metabolic dysfunction-associated steatohepatitis (MASH) can occur when too much fat accumulates in the liver, leading to scarring and liver failure. Here's what you need to know.
Female clinician holds the hand of an older female patient who is seated in an atrium

What Is the Difference Between Palliative Care and Hospice Care?

Palliative and hospice care provide you and your loved ones with much-needed support when facing a serious illness. Here's what you need to know about these two important specialized types of care.
Middle-aged woman with headband and scarf on walking outside in late fall, unzipping her coat

How to Exercise Safely with Asthma: Tips, Triggers, and Rescue Inhaler Use

Don't let asthma stop you! Learn how to safely manage exercise-induced asthma and identify triggers so you have an effective plan to stay active.
woman laying on couch and holding her stomach in pain

How to Relieve Bloating Fast: Simple Tips for Quick Comfort

Feeling that “pants-are-too-tight” kind of bloating? Learn what causes bloating and how to find quick, lasting relief with simple at-home tips.
Hand of one person dishing out food to another in a festive, holiday atmosphere

COMFORTing Tips to Avoid Holiday Heartburn

Holiday meals are full of joy, and sometimes too much food. If you end up with heartburn or indigestion, this easy-to-follow COMFORT method can help you avoid the pain of overeating.
Woman wearing a yellow sweater, sitting on a couch and blowing her nose into a tissue

How to Tell the Difference Between Cold, Flu, and COVID-19

If you’re sneezing, coughing, feverish, or feeling achy, it can be hard to know the cause. This guide can help you assess your symptoms so you can start feeling better.
Virtua patient Jill poses in her foyer with her husband, sons and daughters

Jill Travels From Delaware to South Jersey for Advanced Lung Care

Feeling fortunate to be alive after being hospitalized for three months with COVID-19, Jill Scannell turned to Virtua's Dr. Dominic Valentino III to continue her long-term pulmonary care. She's now on the road to a brighter future.
Group of middle aged people enjoying an outdoor yoga class

4 Exercise Tips to Help You Reverse High Blood Pressure

A high blood pressure diagnosis often comes with daily prescription medications. However, for some, improvements in diet and exercise alone may be enough to reverse that.
Virtua patient Tracy poses on a dock with water and boats in the background

From Exhaustion to Empowerment: Tracy's Hormone Replacement Therapy Success Story

Bioidentical hormone replacement therapy (BHRT) relieved Tracy Grant's menopause symptoms, restoring her vitality and changing her life for the better.
Senior couple preparing a meal over a kitchen stove

How to Bounce Back From Holiday Overeating

If you ate too many cookies or drank too much wine over the holidays, all your healthy eating efforts aren't lost. Feel better and get back on a healthy track with these tips.
Woman sitting on couch wrapped in a blanket and drinking from a mug

Why on Earth Am I Always So Cold?

Always feeling cold? It could be your body’s natural temperature regulation—or a sign of something deeper. Learn common causes and ways to warm up.
Senior man and woman sitting among purple flowers outdoors

Daily Wellness Checklist: Simple Habits for Feeling Good Inside and Out

Prioritize your well-being with this wellness checklist. From hydration and mindful movement to sleep, nutrition, and positive affirmations, these simple, science-backed practices support your health at every stage of life.
Male Virtua Heart Care patient, smiling from behind a counter, wears gloves while putting bagels into a paper bag

Timely Heart Care During a Heart Attack Helps Joe Feed the Community

Joe Gilbert runs his Burlington Township store with a schmear of goodness. He didn't let a heart attack and coronary artery bypass surgery stop him from donating Brooklyn-style bagels to local organizations and food banks.
Headshot of a woman, smiling in front of a colorful background

Allegra Is Thriving With Crohn's Disease

With courage and the support of her Virtua Health team, Allegra is managing her Crohn’s disease and living life on her own terms.
Middle-aged woman on her phone with a plate of healthy vegetables standing at her kitchen island

The Best and Worst Foods for Acid Reflux

Discover the best and worst foods for acid reflux. Learn which meals trigger heartburn, which soothe it, and get tips to keep reflux at bay without giving up flavor.
group of women enjoying a meal at home together

How to Manage IBS Symptoms and Feel in Control Again

If you’re 1 in 5 Americans experiencing IBS, discover relief tips, ways to manage symptoms, and strategies to take back control of daily life.
Male senior citizen sitting on couch, holding hand to mouth and coughing

5 Types of Lung Disease: Symptoms, Causes, and Prevention Tips

Respiratory disease makes every breath a difficult challenge – even more difficult than the effort it takes to quit smoking. Learn the top lung conditions caused by smoking and how to protect your health.
Still image of YouTube short, showing a male and a female with overlay text "Burgers" "Enjoy" and "Avoid"

Foods to Enjoy and Avoid for GLP-1 Heartburn

GLP-1 heartburn can be uncomfortable, but knowing what to eat helps. Weight loss experts from the Complete Weight Management Program share their top tips for foods to enjoy and avoid while on GLP-1 medications.
A couple shown in a bed, with only legs visible and their feet poking out from under blankets

Sexual Health FAQs: The Questions Everyone’s Too Embarrassed to Ask

From birth control myths to questions about sexual health, we answer the most common sex questions people are too embarrassed to ask — with real, expert-backed answers.
woman experiencing stomach pains

Is the Gurgle in Your Gut Telling You Something?

Is stomach pain or gas hitting you at the worst possible times? While you can’t always control your body’s response, these expert tips can help you find relief and manage GI issues.
Woman smiling and wearing a helmet while riding a bike outdoors

3 Reasons Why Now's the Time to Find Relief From Varicose Veins

If you have varicose veins, the season to wear shorts and swimsuits can bring pain and embarrassment. Here are some tips to provide relief, and when you might want to undergo a medical procedure so your legs can be ready for next summer.
Virtua male breast cancer patient shown in baseball field wearing a baseball uniform

Baseball Coach Turns Male Breast Cancer Surprise into Personal Mission

Juan Namnun discovered a lump in his chest by chance. Now he's raising awareness of a disease most men never think about—male breast cancer.
Man and woman holding coffee cups, smiling and laughing in their living room

The Brain Health Checklist: 11 Questions Everyone Should Ask

With 100 billion neurons, our brains make us who we are. Are you properly protecting yours from stroke, cognitive impairment, and other problems? Ask yourself these questions to find out. 
Virtua patient Teresa walks with her dog on a leash in her yard

From Caregiver to Patient: Robotic Surgery Relieves Teresa's Knee Pain

The wear and tear on Teresa's knees after 40 years of nursing made just walking painful. Knee replacement surgery performed with robotic-assisted technology has her back on the move.
Two female senior citizens wearing athletic clothing and jogging up a set of outdoor stairs

Signs of Lung Disease: What Shortness of Breath Could Mean

If you have trouble breathing, shortness of breath, or a long-lasting cough, you could have a respiratory disorder that needs medical attention. Learn the key signs and prevention tips.
Young man and woman walking on a paved path. The path is lined with trees that have turned yellow in the fall.

How to Get and Stay Healthy This Fall

As the weather turns cooler, it can be difficult to keep up your wellness habits. Here are some tips on how to keep a healthy routine.
Middle aged man enjoying time outdoors

How to Reverse Prediabetes and Prevent Type 2 Diabetes

A prediabetes diagnosis is a serious warning that you're at risk for developing type 2 diabetes. Learn how diet and exercise changes can help reverse it.
group of children in Halloween costumes smiling and holding pumpkin-shaped candy buckets while trick-or-treating at night.

4 Sweet Halloween Tricks for Grown Ups Who have Diabetes

Halloween brings trick-or-treating and sacks full of candy. If you have diabetes, these tricks can help you enjoy a spooktacular holiday without scary spikes in blood sugar.
Woman smiling outdoors while walking and holding red hand weights during exercise in a sunny park

6 Ways to Get More Out of Your Daily Walk

Have you been getting out every day for a walk, but feel ready to step it up with new challenges or change it up with some variety? Here are a few ideas to boost your next walk.
friends at a restaurant laughing and being social

Social Tips for Introverts: Finding Connection While Preserving Your Energy

How to be social as an introvert: simple ways to build connections, protect your energy, and improve your mental health through socializing.
Group of doctors, nurses, radiation oncologists, and a young breast cancer survivor in lobby at the Penn Medicine | Virtua Health Proton Therapy Center

Young Breast-Cancer Survivor Has New Hope for Healthy Future

Kyersten Corda was just 31 when she felt a lump in her breast. Comprehensive treatment with the Penn Medicine | Virtua Health Cancer Program, including proton therapy, has allowed Kyersten to reclaim her active life. 
Man wearing gloves and putting bread into a paper bag at a bagel shop

HeartTalk Magazine

HeartTalk magazine helps you stay well through a focus on living a healthy lifestyle, with the latest expert advice on preventing and managing heart disease and much more.
Woman at farm stand, smiling, holding broccoli and accepting lettuce from an unseen person at the stand

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.
bowl of blueberries on a table

The Top 10 Foods That Boost Your Brain Health

Some foods have brain-protective nutrients that help prevent the negative effects of aging. Add these 10 superfoods to your diet to boost your brain health today.
Pregnant woman stretching on an exercise mat in her living room

Is It Safe to Exercise During Pregnancy?

It’s safe—and beneficial—to exercise during pregnancy. Learn how to stay active safely through each trimester with expert tips from an OB provider.
Pregnant woman putting dressing on a salad at the kitchen counter, with her husband in the background

Healthy Weight Gain During Pregnancy: A Guide for Moms-to-Be

Figuring out the right amount of weight to gain during pregnancy can be tricky. This guide provides practical tips on healthy eating and exercise to help you navigate a healthy pregnancy.
Woman looking in her fridge for a midnight snack

How to Curb Nighttime Snack Cravings

Are Netflix and snacks your nightly routine? Try the following simple strategies to avoid the nighttime TV-watching snack attack.
Senior man walking his dog near the beach

Is Your Daily Walk Making You Really Sore?

Achieving your daily step goal can boost your health in many ways, but you might also experience some unexpected aches and pains. Here's why you could be sore and when to seek treatment.
A male weight loss patient in a living room at home

Focus on Mental Health Is Key Part of Andrew's Weight-Loss Journey

Mindset and lifestyle changes, coupled with bariatric surgery, have helped Andrew meet his weight-loss goals.
A mother and young daughter smile as another woman examines produce at a farmers market

3 South Jersey Farmers Markets You Must Visit This Fall

Did you know New Jersey is home to more than 100 farmers markets stretching across 21 counties? If you’re looking to explore some of the best South Jersey farmers markets before the season ends, here are three local favorites you won’t want to miss. 
Two women and a man in their 20s, walking on the beach with a picnic basket, blankets and a cooler

Easy, Healthy Lunch Ideas for the Beach

Easy, healthy beach and poolside lunch ideas that pack well, taste great cold, and keep you fueled—without the sand or soggy sandwiches.
man riding bike on scenic trail

5 Best Biking Trails In South Jersey

One of the best ways to take advantage of South Jersey's warmer weather is to get outside for a bike ride. We share some favorite local trails here.
30-something woman in a yellow shirt, sipping from a coffee mug while standing in a kitchen

Why Coffee Makes You Poop: A Comprehensive Guide

Wondering why coffee makes you poop? Discover the science behind coffee’s effect on digestion, what role milk and creamers play, and when to see a GI doctor.
Young woman and man doing wrist stretches at their desk in front of their computers in an office with large windows.

4 Surprising Health Truths You Should Know

Sometimes it's the things we least expect that can make the biggest difference in our health. Here are ways to boost your well-being.
Young woman sitting outside eating a fruit salad

5 Light and Healthy Recipes Perfect for Spring

Discover easy and healthy spring recipes perfect for meal prep, light dinners, and seasonal eating. From spring salads to veggie-packed frittatas, enjoy fresh, flavorful meals made with in-season ingredients.
Group of 4 middle-aged women talking and laughing together on an indoor pickleball court

4 Ways to Stay Fit and Healthy on a Budget

Exercise has a ton of benefits for your physical and mental health. Here's how to afford it without breaking the bank.
woman in kitchen making a salad

How Do You Manage the Side Effects of Weight-Loss Medications?

Weight-loss medications, like Zepbound or Wegovy, are effective tools for managing obesity, but they can have side effects. These tips can help you avoid issues.
young woman running on a path in front of a building

Which Weight-Loss Option is Best for Me?

Achieving and maintaining a healthy weight is not the same for everyone. Our Complete Weight Management Program offers choices and support to achieve your weight-loss goals.
Grandmother and granddaughter preparing a healthy meal together

Best Foods for Kidney Health

Living with chronic kidney disease, you need to pay close attention to what you eat and drink. Find out the secrets to a kidney-friendly diet.
young couple enjoying burgers and fries at home

What Causes Food Addiction And What Are The Signs

People with food addiction struggle every day with a loss of control or inability to stop eating certain foods. Understanding the causes and signs can help lower your risk.
middle aged man standing in his kitchen eating salad

Your 10-Point Plan to Avoid Winter Weight Gain

Have you had a tough time managing your weight and staying fit during the winter? Here’s how to avoid packing on extra pounds.
bowl of turmeric chicken next to a bowl of white rice

Gut-Healthy Recipe: Turmeric Chicken With Asparagus

Turmeric Chicken with Asparagus is a sweet and spicy dish that is super easy to cook, perfect for meal prepping, and features several prebiotic foods to aid in your digestive health.
bowl of salad with salmon and sweet potatoes

Gut Health Recipe: Chipotle Salmon and Sweet Potato Bowl

With the Omega 3s from the salmon paired with the prebiotic, antioxidant power of sweet potatoes and spinach – this bowl is the perfect marriage of a gut-healthy and flavorful dish.
woman sitting at her desk and stretching while working on a laptop

5 Back Stretches for the Work-From-Home Workweek

Millions of people now are working at home—some in less-than-ergonomic workspaces. To alleviate back pain and stiffness, take a break and try these back and leg stretches.
older couple jogging

4 Easy Ways to Treat and Prevent Runner's Knee

Whether you’re a leisure jogger or serious runner, there’s a good chance you’ve experienced knee pain at some point. If you’ve got questions about how to prevent and treat it, Christopher Chong, MD, CAQSM at Virtua Sports Medicine has your answers.
Senior couple enjoying coffee and sharing dessert

What is the 80/20 Diet Rule?

The 80/20 rule is a healthy, less-restrictive plan for eating that doesn't feel like a diet. See how it's more "real-life"—including healthy foods and indulgences in moderation.

Working from Home? Take a Quick Break to Stretch Your Wrists

Using a computer all day can cause repetitive strain on the muscles, tendons, and joints in your hands. These wrist stretches can help alleviate the pressure in minutes.
shrimp and vegetable stir fry

Gut-Health Recipe: Shrimp and Vegetable Stir Fry

This shrimp and vegetable stir fry featuring honey, garlic, and onion is a simple, yet undeniably tasty, concoction loaded with prebiotics. Enjoy this gut-healthy meal for lunch or dinner!
two yogurt parfaits with granola and berries

Gut-Health Recipe: Berry Yogurt Parfait

This gut-healthy parfait features probiotic-rich Greek yogurt to support digestion, along with real fruits, nuts, and seeds that provide protein and essential fatty acids for a satisfying, nourishing treat.
avocado and black bean salad

Gut-Health Recipe: Avocado and Black Bean Salad

This vibrant, flavorful salad is packed with prebiotic fiber, making it as nourishing as it is delicious. Perfect for picnics, lunch, dinner, or even as a healthy snack with tortilla chips, it’s a tasty way to support your digestive health.
salmon and roasted asparagus on a plate with lemon slice

Air Fryer Salmon with Roasted Asparagus

Salmon is a fantastic choice for a nutritious, protein-packed meal. This quick and easy air fryer recipe brings together heart-healthy omega-3s from the salmon with the added fiber and vitamins from asparagus for a satisfying, well-balanced meal.
a serving dish of buffalo chicken dip with toasted bread

Healthy Gameday Snacks: Buffalo Chicken Dip

This crowd-pleasing buffalo chicken dip features easy substitutions that lighten it up without sacrificing flavor. So, next time you gather your friends to watch the game, you can indulge guilt-free!
homemade nachos arranged on a sheet pan

Healthy Gameday Snacks: Sheet Pan Nachos

Nachos are a game-day favorite, but all those delicious toppings can pile on the calories fast. Try this lighter version made with lean ground turkey—it’s packed with flavor and way less fat, so you can snack without the guilt!
homemade pizza displayed on a pizza board

Healthy Gameday Snacks: Healthier Homemade Pizza

If you're trying to stay healthy but craving a slice of pizza, you can't go wrong with this homemade version. Topped with lots of veggies, it's perfect for the game and minus the guilt!
a bowl of guacamole with herbs and lime

Healthy Gameday Snacks: Healthier Guacamole

Give this healthier, lower-calorie guacamole a try! It delivers a powerful nutritional boost with a secret ingredient that keeps the flavor game strong!
a plate of buffalo wings and celery sticks

Healthy Gameday Snacks: Air Fryer Buffalo Wings

This crowd-pleasing appetizer is perfect for gameday or any time you’re craving wings. Enjoy these crispy wings without the grease, oil, or extra calories!
mother and son cheering on a football game while eating snacks

5 Delicious and Healthy Gameday Snacks

Football snacks are often calorie-heavy—think wings, pizza, nachos, chips, and dip. For a healthier game-day spread, try these delicious, crowd-pleasing options instead!
serving a bowl of rice and green vegetables with chopsticks

The Top 10 Foods For A Healthy Diabetes Diet

A healthy diabetes diet contains a variety of foods that help regulate blood sugar, boost metabolism and keep your hunger in check. Here are the 10 best foods to try.
hummus and veggies arranged on a serving tray

Heart-Healthy Summer Recipe: Hummus and Veggies

This creamy hummus is not just heart-healthy – it’s downright delicious! Pair it with your favorite veggies for a nutritious boost.
two friends serving barbeque food outside in the summer

4 Delicious Heart-Healthy Recipes Perfect for Summer

Searching for easy to make, heart-healthy recipes for your next summer party or BBQ? Discover these creative and guilt-free summer dishes that are perfect for keeping your heart healthy while enjoying tasty seasonal flavors!
two yogurt parfaits with granola and berries

Heart Healthy Summer Recipe: Dessert Parfait

If you’re in search of a healthier sweet treat to enjoy this summer, look no further than this heart-healthy parfait. It’s rich and decadent yet surprisingly light, making it the perfect indulgence for warm days!
a salad with pears and walnuts with a bowl of walnuts next to it

Heart-Healthy Summer Recipe: Pear and Walnut Salad

Packed with antioxidants and fiber, this heart-healthy salad is as satisfying as it is guilt-free! Light, refreshing, and low in sodium, it’s the perfect summer meal to enjoy any time.
a turkey burger on a bun with lettuce and tomato

Heart-Healthy Summer Recipe: Terrific Turkey Burgers

Switching to turkey is an easy, low-sodium alternative to beef that tastes just as great. Give this twist on a turkey burger a try for your next gathering! 
woman smiling while looking at camera

Is This the Right Time in Your Life for Bariatric Surgery?

A new surgical weight-loss procedure called SADI-S and a healthy lifestyle have helped Roxanne Ferguson drop more than 100 pounds.
Family holdng hands and walking on path in a park

All for Bear: Dan Loses Weight to Be His Son’s Kidney Donor

Dan Shaw is losing weight using the new weight-loss medication Zepbound so he can be his young son’s kidney donor.
young couple tasting a sauce while cooking a meal together

Forget Dieting: Find Your Eating Pattern

A consistent, balanced diet sets the groundwork for a healthy life—helping to keep your weight down and managing your blood pressure, cholesterol, and blood sugar levels. 
woman smiling while looking at camera

Roxanne’s Journey to Finding Health and Happiness Through Bariatric Surgery

After years of struggling with her weight, Roxanne Ferguson made the courageous decision to undergo bariatric surgery. Now, 125 pounds lighter, she shares her story of transformation, resilience, and the joy of rediscovering life.
View All Stories
View All Stories