Fall Produce Power: Pumpkin, Squash, and Seasonal Nutrition

Autumn’s Nutrient-Rich Harvest

Pumpkin and other fall produce are more than seasonal favorites. They are nutrient powerhouses that bring color, flavor, and health benefits to the table. Pumpkin, in particular, is rich in beta-carotene, a compound the body converts to vitamin A, which supports eye health and strengthens immunity (Burri et al., 2011). Its seeds, often roasted as a snack, provide zinc, magnesium, and healthy fats, all of which support recovery, bone strength, and overall wellness.

Other seasonal staples such as squash, Brussels sprouts, and apples provide additional benefits. Squash is a good source of vitamin C and potassium, Brussels sprouts deliver fiber and antioxidants that reduce inflammation, and apples contain polyphenols that support cardiovascular health. Eating a variety of these foods ensures a wide range of vitamins, minerals, and phytonutrients that contribute to well-being.

Cooking methods matter when it comes to preserving nutrients. Roasting or steaming vegetables maintains more vitamins and minerals compared to frying. Seasonal eating also promotes sustainability since locally grown produce is often fresher, more affordable, and carries a smaller environmental footprint.

Featured Recipe: Roasted Pumpkin and Brussels Sprouts Salad

This recipe is adapted from EatingWell.

Ingredients:

• 3 cups pumpkin, peeled and cubed
• 2 cups Brussels sprouts, halved
• 2 tablespoons olive oil
• 1 teaspoon salt
• ½ teaspoon black pepper
• ¼ cup pumpkin seeds, toasted
• 2 tablespoons balsamic vinegar
• 1 teaspoon honey

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss pumpkin and Brussels sprouts with olive oil, salt, and pepper. Spread on a baking sheet.
3. Roast for 20–25 minutes, stirring halfway, until vegetables are tender and slightly caramelized.
4. Transfer to a bowl and drizzle with balsamic vinegar and honey. Top with toasted pumpkin seeds before serving.

This simple dish highlights the best of fall produce, combining fiber, antioxidants, and healthy fats into one colorful and satisfying side.

Pumpkins, squash, apples, and Brussels sprouts are more than seasonal décor. They are nutrient-dense foods that promote health, recovery, and sustainability. By preparing them with care and variety, you can turn autumn harvests into meals that nourish the body and delight the taste buds.