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    "parsed_content": "10 Fall Fruits and Vegetables Nutrition Experts LoveApples may be the star of the season. But have you ever delighted in a crisp Jerusalem artichoke?Skip to contentSkip to site indexSearch & Section NavigationSection NavigationAccountAccountGoHome U.S.SECTIONSU.S.PoliticsNew YorkCaliforniaEducationHealthObituariesScienceClimateWeatherSportsBusinessTechThe UpshotThe MagazineTOP STORIESDonald TrumpSupreme CourtCongressImmigrationAbortionLatest PollsNEWSLETTERSThe MorningMake sense of the day\u2019s news and ideas.The EveningCatch up on big news, and wind down to end your day.See all newslettersPODCASTSThe DailyThe biggest stories of our time, in 20 minutes a day.See all podcastsWorldSECTIONSWorldAfricaAmericasAsiaAustraliaCanadaEuropeMiddle EastScienceClimateWeatherHealthObituariesTOP STORIESMiddle East CrisisRussia-Ukraine WarChina International RelationsThe Global ProfileLeer en Espa\u00f1olNEWSLETTERSThe WorldA guide to understanding the news, made for readers around the globe.Your Places: Global UpdateThe latest news for any part of the world you select.Canada LetterBackstories and analysis from our Canadian correspondents.See all newslettersBusinessSECTIONSBusinessTechEconomyMediaFinance and MarketsDealBookPersonal TechEnergy TransitionYour MoneyTOP STORIESU.S. EconomyStock MarketArtificial IntelligenceNEWSLETTERSDealBookThe most crucial business and policy news you need to know.On TechOur best tech reporting from the week.See all newslettersPODCASTSHard ForkOur tech journalists help you make sense of the rapidly changing tech world.See all podcastsArtsSECTIONSToday's ArtsBook ReviewBest SellersDanceMoviesMusicTelevisionTheaterPop CultureT MagazineVisual ArtsRECOMMENDATIONS100 Best Movies of the 21st CenturyCritic\u2019s PicksWhat to ReadWhat to WatchWhat to Listen To5 Minutes to Make You Love MusicNEWSLETTERSBooksReviews, news and features to help you find your next read.WatchingStreaming TV and movie recommendations.See all newslettersPODCASTSBook ReviewThe podcast that takes you inside the literary world.PopcastPop music news, new songs and albums, and artists of note.See all podcastsLifestyleSECTIONSAll LifestyleWellTravelStyleReal EstateFoodLoveYour MoneyPersonal TechT MagazineCOLUMNS36 HoursAsk WellThe HuntModern LoveWhere to EatVowsSocial Q\u2019sThe EthicistAsk the TherapistNEWSLETTERSThe WeekenderUnwind with stories about culture and the way we live.WellEssential news and guidance to live your healthiest life.See all newslettersPODCASTSModern LoveThe complicated love lives of real people.See all podcastsOpinionSECTIONSOpinionGuest EssaysEditorialsOp-DocsVideosLettersTOPICSPoliticsWorldBusinessTechClimateHealthCultureCOLUMNISTSJamelle BouieMaureen DowdDavid FrenchThomas L. 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Win ProjectionsNEWSLETTERSThe PulseDelivering the top stories in sports, Sunday to Friday.See all newslettersPLAYConnections: Sports Edition Connections: Soccer Edition Connections Coach U.S.InternationalCanadaEspa\u00f1ol\u4e2d\u658710 Fall Fruits and Vegetables Nutrition Experts LoveApples may be the star of the season. But have you ever delighted in a crisp Jerusalem artichoke?Credit...Supported bySKIP ADVERTISEMENTShare full articleBy Caroline Hopkins LegaspiPhotographs by Colin Clark For The New York TimesSept. 24, 2026Leer en espa\u00f1olIt\u2019s officially autumn in the United States, which means a seemingly endless bounty of apples, sweet potatoes, pumpkins and other seasonal staples are primed to steal the culinary spotlight. Yet other fall produce deserves a place in the limelight too, nutrition experts say.Eating a wide range of fruits and vegetables is good for your health. And there can be joy in trying foods with new flavors and textures, which in turn can prompt you to eat more healthfully, experts say.Here are 10 less popular but no less delicious \u2014 or nutritious \u2014 fall fruits and vegetables nutrition experts say are worth experimenting with this fall.1. Brussels SproutsWhen tossed with olive oil and salt and crisped to perfection, these tiny brassicas are teeming with flavor. They\u2019re also rich in nutrients, said Emily Ho, a professor of nutrition and director of the Linus Pauling Institute at Oregon State University. At just about 40 calories per cup, raw brussels sprouts contain about three grams of fiber and nearly as much vitamin C as a medium navel orange.AdvertisementSKIP ADVERTISEMENTThey\u2019re also high in vitamin K, essential for blood clotting and bone health. And their sulfur-containing compounds, responsible for their signature stink, may even play a role in protecting against certain types of cancer, Dr. Ho said.Recipes: Brussels Sprout Salad With Pomegranate and Pistachios, Crunchy Brussels Sprouts and Apple Slaw, Orange-Ginger Brussels Sprouts, Stir-Fried Brussels Sprouts2. CranberriesGiven their firmness and sour taste, cranberries aren\u2019t best eaten raw. But roasting them (perhaps with other fall vegetables), simmering them in a sauce or baking them into muffins transforms them into a welcomed tart treat for your taste buds.Cranberries supply vitamin C, vitamin E and vitamin K, said Sharon Collison, a dietitian at the University of Delaware. And they contain plant compounds called flavonoids, which give them their deep red color and may help reduce inflammation and prevent cell damage, Ms. Collison said.Just watch out for added sugars when eating cranberries dried or from a can, Dr. Ho said.Recipes: Cranberry-Orange Chicken, Cranberry-Pomegranate Relish, Shrimp Cocktail With Cranberry Cocktail Sauce3. Swiss ChardWith its colorful stems and ruffled green leaves, Swiss chard can be a beautiful addition to a fall dinner spread, said Bethany Doerfler, a dietitian at Northwestern Medicine Digestive Health Center. The earthy-tasting leafy green takes just minutes to saut\u00e9. And it\u2019s rich in vitamin A, which supports eye and immune health.AdvertisementSKIP ADVERTISEMENTSwiss chard is also a \u201cpotassium all-star,\u201d Ms. Doerfler said, which helps keep blood pressure in check. One cup of the cooked leafy green contains about 960 milligrams of potassium \u2014 about 2.5 times as much as a medium banana.Recipes: Baked Chard Salad With Cranberries, Spicy Green Tahini Dip, Roasted Swiss Chard, Lentil Soup With GreensOkra, winter squash, rutabaga and pears are all excellent sources of gut-friendly dietary fiber.4. Jerusalem ArtichokesWhen Ms. Doerfler received Jerusalem artichokes (also called sunchokes) for the first time in a produce box from a local farm, she thought they were little potatoes.The small root vegetables could also be confused with ginger, she said, though they tend to be rounder, with a few more nubs. When eaten raw, Jerusalem artichokes have a crisp, crunchy texture similar to water chestnuts or jicama. They are perfect for pickling and can add a nice bite to salads. When cooked, such as roasted or simmered in a stew, the insides become creamy and smooth like a potato, Ms. Doerfler said.Jerusalem artichokes are high in inulin, a type of fiber called soluble fiber, which forms a gel-like substance in the intestines and slows digestion. It also feeds the beneficial bacteria in the gut. Ounce for ounce, the little tubers provide about 2.5 times as much iron as spinach.Recipes: Sunchoke and Apple Salad, Jerusalem Artichoke Soup With Crispy Sage Leaves, Spiced Potato Bites With YogurtAdvertisementSKIP ADVERTISEMENT5. Pomegranate SeedsThese tart, ruby-like seeds are packed with flavor and offer vibrant color to salads, roasts, dips and desserts. They\u2019re far more than a pretty garnish, though, Dr. Ho said.Pomegranate seeds owe their deep red hue to plant pigments called anthocyanins, which may help reduce inflammation, including in the heart and blood vessels. The seeds are also high in insoluble fiber, which bulks up your stool, making it easier to pass.Recipes: Cucumber Pomegranate Salad, Baked Fish With Pomegranate Sauce, Brussels Sprout Salad With Pomegranate and Pistachios6. RutabagaCompared with other root vegetables, the fiber content of rutabagas is \u201coff the chart,\u201d said Joanne Slavin, a professor of food science and nutrition at the University of Minnesota.A medium rutabaga, which tastes like a mix of a turnip and a cabbage, contains nearly nine grams of fiber \u2014 just over twice as much as a medium sweet potato. It also has a little more than four grams of protein, an impressive amount for a vegetable, Dr. Slavin said.After rutabagas are cooked and cooled, they develop resistant starch, a type of fiber that doesn\u2019t spike blood sugar as much as regular starch, and feeds the good bacteria in the gut. As with turnips, parsnips and other fall root vegetables, rutabagas are wonderful mashed or roasted.Recipes: Farro Salad With Roasted Rutabaga, Ricotta Salata and Hazelnuts; Root Vegetable GratinAdvertisementSKIP ADVERTISEMENT7. PersimmonsPersimmons, which look like orange tomatoes, are rich in the \u201call-star nutrients\u201d characteristic of many fruits, Ms. Doerfler said. This includes fiber and vitamin C, along with carotenoids, natural plant pigments that support healthy eyesight, skin and immune function.They\u2019re delicious when eaten whole, Ms. Doerfler said. Bite into them like an apple. Or slice them and pair them with cheese, she said.Recipes: Persimmon and Pomegranate Salad, Citrus and Persimmon Salad, Wild Greens Salad With Persimmons and Hickory Nuts, Persimmon Spice BreadWhen red-, yellow- and white-stemmed varieties of Swiss chard are bunched together, they're often called rainbow chard. Each colored chard has a slightly different makeup of beneficial plant pigments.8. Winter SquashThese tough-skinned gourds, which include the delicata, kabocha, spaghetti and butternut squash varieties, are harvested in autumn and remain fresh enough to eat well into winter.Winter squash tends to be high in fiber and carotenoids, including beta-carotene, lutein and zeaxanthin. These inflammation-fighting plant pigments support the immune system and protect skin against damage; they may also help stave off macular degeneration, Ms. Doerfler said.AdvertisementSKIP ADVERTISEMENTBecause delicata squash has a slightly thinner skin compared with the other varieties, you don\u2019t have to peel it before you eat it. That\u2019s a good thing, Ms. Doerfler said, because the skin contains insoluble fiber.Recipes: Roasted Kabocha Squash, Kaddu (Sweet and Sour Butternut Squash), Butternut Squash Tortilla Soup, Roasted Butternut Squash Salad With Spicy Scallion Dressing9. PearsPears often play second fiddle to their popular cousin, the apple. But the fruits contain more fiber per serving than apples, Dr. Slavin said. One medium Fuji apple contains about three grams of fiber, whereas a pear of similar size contains around 4.5 grams.Pears are also a good source of inflammation-fighting flavonoids, which are especially abundant in their skin. And they are high in a natural sugar called fructose, which along with fiber helps to soften stool, making it easier to pass.Recipes: Radicchio Salad With Walnuts and Pears, Red-Wine Roasted Pears With Cardamom Crumble, Sheet-Pan Roasted Chicken With Pears and Arugula, Kelewele-Spiced Pork Chops and Pears10. OkraThere\u2019s a certain sliminess to okra that nutrition experts love. It\u2019s called mucilage, a type of fiber that\u2019s also found in oatmeal, chia seeds and seaweed.Mucilage helps your body eliminate bad cholesterol, Ms. Doerfler said. Okra is also rich in vitamin K, vitamin C and vitamin B6.Okra is too tough to eat raw, but it makes a wonderful addition to fall soups and stews.Recipes: Bhindi Masala (Okra With Red Onion and Tomato), Roasted Shrimp With Okra and Tomatoes, Quick-Pickled Okra, Charred Okra Salad With Garlicky Yogurt, Saz\u00f3n-Spiced Shrimp and OkraAdvertisementSKIP ADVERTISEMENT",
    "published_at": "2026-09-24T09:00:35+00:00",
    "author_name": "Caroline Hopkins Legaspi",
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