The Most Nutrient-Dense Fall Produce for Healing & Vitality

Eating seasonal produce is important for a few reasons. It is better for the environment, your bank account, and your health.

Eating seasonally means you choose fruits & vegetables that are produced in the season you are in. Whether you shop at the supermarket, farmers market, or have a garden, you can receive the benefits of seasonal eating.

Of course, eating a wide variety of fruits & vegetables is important to ensure you get a wide variety of nutrients.

These are just a few standard examples of the antioxidant-rich, nutrient-dense fruits & vegetables the fall season has to offer.

Produce that will support your body by working to reduce inflammation, the chance of illness. Foods that will boost longevity, vitality, & your overall health.


The whole “an apple a day will keep the doctor away” phrase has been around for a while, and for good reason.

Apples have shown remarkable promises in healing & strengthening the body. Particularly Red Delicious & Granny Smiths.

These two varieties contain the highest levels of antiangiogenic polyphenols.

Eating one to two apples per day was found to be associated with risk reduction of bladder cancer by 10 percent, colon cancer by 20 percent, and lung cancer by 18 percent.

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They also appear to protect the esophagus-stomach border from cancer. The important thing to note is that the majority of the antioxidants/benefits are held within the peel. So just make sure you consume the peeling.


Beets have this incredible ability to naturally enhance performance & endurance. Athletes tend to consume beets due to their positive impact on their performance.

They are also high in folate, which encourages cell growth & proper function.

Beets have also been shown to benefit your heart health by improving blood pressure. They can also help prevent cancer growth, brain disease, and eye disease.


I know I’ve mentioned my love for celery juice in some of my previous posts, and a good portion of the wellness community is obsessed with it. But it is so beneficial to the body.

Drinking celery juice on an empty stomach, first thing in the morning is incredibly beneficial to the digestive system.

I also swear by it for brightening & clearing the skin.

Celery juice also rich in vitamins & minerals essential to good health.

It is also great for those who struggle with thyroid issues due to its medicinal properties.

Read more about celery juice


Overall, berries take the win as the most beneficial fruits on the planet. They are full of so many antioxidants and vitamins that are vital to good health.

Cranberries are no exception. Cranberries are rich in polyphenols that support brain function and reduce inflammation.

They are also a regenerative food, which means they help stimulate beneficial stem cells from within.

This means they are also a cancer cell preventing/killing food.

And studies have shown that those who regularly drink cranberry juice have an immune defense that is 3x stronger than those who don’t.

Cranberries are usually very cheap around this time of year, giving you an even better reason to introduce them into your daily diet, if the benefits above weren’t incentive enough.

Important note: if you consume dried cranberries, ensure they are not made with vegetable oils or cane sugar. Most of them are, which effects their nutritional absorption. Go for plain, organic (if possible) dried cranberries.

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Ginger has long been used as a natural healing wonder. It is best known for its ability to reduce pain.

But some studies have shown that ginger can help the body fight osteoarthritis. It has also been used to relieve headaches, migraines, and nausea.

Ginger has also been shown to reduce inflammation & cancer risk.

It is also antibacterial, antiviral, and a rich source of antioxidants.

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Garlic is renowned as both an ingredient and a health remedy. Ancient Greeks used garlic to strengthen athletes and soldiers, ad as a component of healing tonics.

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Raw garlic is great and all, but aged garlic is were the real antioxidants and extra benefits live.

Aged garlic contains strong bio-actives that can influence the immune system. Studies have also shown that consuming aged garlic boosts the number of immune T cells and NK cells.

This means aged garlic can help protect you from infections by strengthening the immune system.

And even more good news, aged garlic is incredibly easy to make. Overall, this is a powerful ingredient to add into your fall/winter holistic healing toolbox.

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In my opinion, mushrooms are far too often over-looked in the produce section. They are so easy to cook with, they taste great, but most importantly, they provide the body with so many great benefits.

Culinary mushrooms are a good source of immune-boosting dietary fibers. Most mushrooms have been shown to strengthen the immune system, improving its response.

Some could also have the ability to suppress cancer-promoting enzymes.

Eating mushrooms and sipping at least half a tea bag’s worth of green tea each day was associated with nearly 90 percent lower breast cancer odds.

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Kale is, potentially, one of the most nutrient-dense vegetables on the plant. It can fight off infections, increase antibody production, boost immunity, and are a rich source of healthy nitrates.

Researchers have found that kale — that dark-green, leafy vegetable dubbed the ‘queen of greens’ — might help control cholesterol levels.

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And Dr. Will Cole writes, “Kale is a great source of thiamine, protein, folate, riboflavin, magnesium, iron, and phosphorus-but it’s also a great source of vitamins A, K, C , and B6, too” in his book The Inflammation Spectrum.

I’ll be honest, kale isn’t my favourite vegetable, but it is crucial to eat a variety of all vegetables, including leafy greens.

So, my favourite way to consume it is by making kale & ginger juice shots.I find that the two items on this list I have a difficult time consuming (at least consistently) are kale & ginger. So, taking 1-1 shots every (well…almost everyday) helps me maintain vitality & longevity.

Read: The Inflammation Spectrum: Find Your Food Triggers and Reset Your System


Kiwis are an incredible super-fruit. These fruits are a great for boosting immune function.

These prebiotic fruits have also shown great results in improving digestion & gut health. Kiwis contain beneficial gut bacteria that help balance the gut microbiome.

These berries (kiwis are actually berries. weird.) contain high levels of vitamin C and antioxidants.

Kiwis not only reduce the amount of DNA damage, but can repair it by up to 60%.

Another strange fact I found: When eaten roughly an hour before bed, kiwis can improve the quality & duration of sleep.

So, in conclusion, eating these giant berries fights free radicals, boosts immune function, improve sleep, and promotes a healthy gut.


So, continuing with the berry trend, raspberries are yet another fruit that provides healing benefits.

Raspberries possess the antioxidants power of 350 units per cup. For a comparison, bananas contain roughly 40 units a cup. Mangos? 100-110.

People eating 1/5 cup of raspberries a day can reduce your chance of lung cancer by 22%.

Raspberries are also a low-fructose, high-fiber fruit. They are also a rich source of potassium, manganese, and other vitamins & minerals essential to preventing heart problems, diabetes, illness, and disease.

The best part: they taste amazing.

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