By Chloe Atkins, Vogue
As
the swing into fall sets off a cascade of shifts in your closet—a
rekindled romance, say, with that beat-up leather bomber—it’s worth
reconsidering what lands on your dinner plate. True, the farmers’ market
loses its bumper-crop luster this time of year, but there are plenty of
treasures that offer a serious nutritional boost. “Studies have shown
that some crops can have up to three times more nutrients when grown in
season,” says Manhattan-based dietician Farah Fahad,
who advocates of-the-moment cooking. Here, she spotlights five favorite
fruits and vegetables—as varied in color palette as they are in vitamin
stores—to seek out when menu planning. No need to overhaul your grocery
list, she says, but these standout foods (not one of them kale!) will do double duty when it comes to flavor and well-being.
Pumpkins
As
the temperature fluctuations usher in those office-wide colds, consider
Fahad’s seasonal staple as a natural immune booster. “I love pumpkins,”
she says, explaining that the vegetable’s rich supply of vitamin C can
help shore up the body’s defense system. The high levels of vitamin A in
pumpkin are also a plus for a “youthful, smooth” complexion, the
dietician adds. “It jumpstarts the skin-renewal process and increases
the production of collagen.” She prefers to serve roasted pumpkin as an
easy, warming side dish or atop sturdy greens for a satisfying seasonal
salad.
Brussels Sprouts
While
Brussels sprouts may be small in size, they can play a big role in
fortifying the body from the inside out. Fahad notes that the
cruciferous vegetable contains sulfur, which helps to remove dietary and
environmental toxins. However, those tiny cabbage-like heads are most
known for suppling vitamin K. “This mineral is essential for the
development of nerve and brain function,” explains Fahad, who recommends
tossing them with turkey bacon for a more robust flavor.
Apples
The
once-a-day adage still holds true for this fruit, which is packed with
vitamins and easy to take on the go. “Red apples contain an antioxidant
called quercetin, which helps boost your immune system,” notes Fahad.
Meanwhile, apples provide high levels of both soluble and insoluble
fiber, which promote a healthy digestive system that moves like
clockwork. Fahad suggests stirring chopped apples and cinnamon into
morning oatmeal or keeping it simple at snacktime: “Almost every nut
butter goes well with apples.”
Sweet Potatoes
The
fitness obsessed are familiar with the need to replenish electrolytes
after a workout, and “[sweet potatoes] are a really good source of
potassium,” says Fahad, who points out that electrolytes—potassium along
with calcium, magnesium, and sodium—help balance fluid retention,
muscle contraction, and heart function within the body. The flame-orange
tuber is also a healthy, fiber-rich carbohydrate option that offers
sustained energy for the long run.
Parsnips
This
root vegetable may be in the carrot family—twins in shape if not in
color—though parsnips differ nutrition-wise. These pale ghosts offer a
blend of powerhouse nutrients, including folate, vitamin B6, and vitamin
B5; as Fahad explains, “B vitamins are crucial for energy production in
metabolism.” Parsnips don’t call for a lot of complication, adds the
dietician. Simply roast them with olive oil, sea salt, and pepper. “I
don’t think they need much to bring out their flavor,” she says of their
nutty sweetness.
