10 Autumn Vegetables To Have This Season Along With Benefits

Shalini Thakur

Shalini Thakur
Sep 2023

2 min read
Autumn Vegetables

Table of content

Autumn is that special time of the year when the leaves change colors, and there’s a slight chill in the air. It’s also a time when nature gives us a gift – a bounty of delicious and nutritious autumn vegetables. 

So, in this blog post, we’ll take a closer look at the best fall vegetables and find out why they’re great for your health and how to have them.

Now, you might wonder why eating vegetables from a specific season matters. Well, think of it this way: When you eat fruits and vegetables in season, they’re not only fresher but also packed with more nutrients. It’s like getting the best bang for your buck.

So, let’s learn about the best autumn veggies and see how they can help you stay healthy and happy.

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What Are Autumn Vegetables?

Autumn vegetables are those that are typically in season and readily available during the fall months, which typically span from September to November in many parts of the Northern side.

These vegetables are often harvested during late summer and early autumn and can vary depending on your region’s climate and agricultural practices.

So, common examples of autumn season vegetables include butternut squash, pumpkins, sweet potatoes, carrots, beets, and some leafy greens like Brussels sprouts, kale, and spinach.

The Autumn Vegetable Palette: A Colorful Feast for Your Plate!

However, autumn brings with it a stunning array of vegetables, each with its own unique flavor and color palette. Let’s take a closer look at the stars of this season’s produce aisle:

1. Squash:

  • Autumn also offers an abundance of squash varieties, from the sweet and nutty butternut to the versatile acorn squash.
  • These veggies also come in a range of colors, including deep orange and green, and their flavors can be earthy or subtly sweet.
  • Squash is not only delicious but also a great source of vitamins, fiber, and antioxidants.

2. Root Vegetables:

  • Autumn is the season for root vegetables like carrots, sweet potatoes, and beets. Further, these veggies grow underground and come in a variety of hues, from deep purple beets to bright orange carrots.
  • They are also packed with vitamins, minerals, and fiber. Roasting root vegetables with a drizzle of olive oil and some herbs can create a mouthwatering dish.

3. Leafy Greens:

  • While you might associate leafy greens more with spring, many varieties thrive in the cooler temperatures of autumn. Kale, Swiss chard, and spinach are just a few examples.
  • Further, these greens offer an array of textures and flavors, from the peppery bite of arugula to the robust taste of kale.
  • They’re loaded with vitamins like K and C, as well as essential minerals like iron.

Top 10 Autumn Vegetables With Recipes: A Must Try!

Here’s an explanation of the top 10 autumn vegetables, their health benefits, nutritional value, unique healthy recipes, and why it’s a great idea to include them in your diet during the fall season:

1. Pumpkin (कद्दू और पीठा):

Health Benefits:

  • Rich in Vitamins: Pumpkin is also an excellent source of vitamin A, which supports good vision and immune function. Moreover, it is rich in vitamin C, an antioxidant that boosts immunity.
  • High in Fiber: It also contains dietary fiber, aiding in digestion and promoting a feeling of fullness, which can help with weight management.
  • Beta-Carotene: Additionally the orange color of pumpkin comes from beta-carotene, an antioxidant that may reduce the risk of chronic diseases.

Nutritional Profile (per 100g):

  • Calories: 26 kcal
  • Carbohydrates: 6.5g
  • Dietary Fiber: 0.5g
  • Protein: 1g
  • Vitamin A: 7384 IU (147% DV)
  • Vitamin C: 9.2mg (15% DV)

Why to Have It in the Fall:

  • Pumpkin is at its peak freshness in the fall, making it a cost-effective and nutritious choice.
  • Also, its warming and slightly sweet flavor is comforting in cooler autumn weather.
  • The vitamins and antioxidants in pumpkin can help boost immunity during the season when colds and flu are common.

2. Bottle Gourd (लौकी और दुधी):

Health Benefits:

  • Low in Calories: Bottle gourd is also low in calories, making it suitable for weight management.
  • Hydration: It has a high water content, aiding in hydration.
  • Rich in Dietary Fiber: Further, this fiber promotes digestive health and regular bowel movements.

Nutritional Profile (per 100g):

  • Calories: 15 kcal
  • Carbohydrates: 3.7g
  • Dietary Fiber: 0.5g
  • Protein: 0.2g
  • Vitamin C: 7mg (12% DV)

Why to Have It in Fall:

  • Bottle gourd’s hydrating properties are beneficial in autumn, as the weather can still be warm in many regions.
  • Its mild taste makes it versatile for various culinary preparations.
  • So, including natural weight loss food like bottle gourd can help maintain a balanced diet.

3. Radish (मूली):

Health Benefits:

  • Rich in Antioxidants: Radishes contain various antioxidants that help protect cells from damage.
  • Good for Digestion: However, they have a natural spiciness that can aid digestion.
  • Low in Calories: Radishes are also low in calories, making them a suitable choice for healthy food to lose weight

Nutritional Profile (per 100g):

  • Calories: 16 kcal
  • Carbohydrates: 3.4g
  • Dietary Fiber: 1.6g
  • Protein: 0.7g
  • Vitamin C: 14.8mg (25% DV)

Why to Have It in the Fall:

  • Radishes add a refreshing crunch to fall salads and pickles.
  • Their antioxidant content can help support overall health during seasonal changes.
  • Also, the spiciness can provide a pleasant contrast to milder fall flavors.

4. Sweet Potatoes (शकरकंदी):

Health Benefits:

  • Rich in Vitamin A: Firstly, sweet potatoes are loaded with vitamin A, supporting eye health and a strong immune system.
  • Dietary Fiber: They are also a good source of fiber, aiding digestion and promoting fullness, which can help with weight management.
  • Antioxidants: What’s more, well their vibrant orange color signifies high levels of beta-carotene, which may reduce the risk of chronic diseases.

Nutritional Profile (per 100g):

  • Calories: 86 kcal
  • Carbohydrates: 20.1g
  • Dietary Fiber: 3g
  • Protein: 1.6g
  • Vitamin A: 14187 IU (284% DV)

Why to Have It in the Fall:

  • Sweet potatoes’ natural sweetness complements the flavors of fall.
  • They provide essential nutrients for maintaining health during seasonal transitions.
  • Their versatility makes them ideal for both savory and sweet dishes.

5. Beets (चुकंदर):

Health Benefits:

  • Rich in Betalains: Basically, beets contain betalains, antioxidants that may reduce inflammation and potentially prevent cancer.
  • Dietary Fiber: So, their fiber content supports digestive health and may help manage blood sugar levels.
  • Vitamin C: Beets are a good source of vitamin C, supporting immunity.

Nutritional Profile (per 100g):

  • Calories: 43 kcal
  • Carbohydrates: 9.6g
  • Dietary Fiber: 2.8g
  • Protein: 1.6g
  • Vitamin C: 4.9mg (8% DV)

Why to Have It in Fall:

  • Beets add vibrant color to fall salads and are readily available during the season.
  • Further, their antioxidants may help protect cells as the weather changes.
  • Roasted beets also provide a warm and earthy flavor perfect for autumn.

6. Carrots (गाजर):

Health Benefits:

  • Beta-Carotene: To begin with, Carrots benefits are packed with beta-carotene, which is converted to vitamin A in the body, benefiting eye health and immunity.
  • Dietary Fiber: Their fiber content aids digestion and helps maintain a healthy gut.
  • Antioxidants: Carrots provide antioxidants that combat oxidative stress.

Nutritional Profile (per 100g):

  • Calories: 41 kcal
  • Carbohydrates: 10g
  • Dietary Fiber: 2.8g
  • Protein: 0.9g
  • Vitamin A: 16706 IU (334% DV)

Why to Have It in the Fall:

  • Additionally, carrots are a classic autumn vegetable, ideal for soups, stews, and snacks.
  • Their vitamin A content is beneficial as the days get shorter and daylight decreases.
  • Also, they add a touch of sweetness to fall recipes.

7. Spinach (पालक):

Health Benefits:

  • Rich in Iron: Spinach is a good source of iron, supporting healthy blood and energy levels.
  • Vitamin K: It contains vitamin K, which is important for blood clotting and bone health.
  • Antioxidants: Spinach provides antioxidants that protect cells from damage.

Nutritional Profile (per 100g):

  • Calories: 23 kcal
  • Carbohydrates: 3.6g
  • Dietary Fiber: 2.2g
  • Protein: 2.9g
  • Iron: 2.7mg (15% DV)
  • Vitamin K: 482.9µg (604% DV)

Why to Have It in the Fall:

  • Spinach is a versatile leafy green suitable for salads, smoothies, and cooked dishes.
  • It is an iron rich food that helps combat fatigue that can come with seasonal changes.
  • Vitamin K supports bone health, especially as people spend more time indoors.

8. Kale (करम साग):

Health Benefits:

  • Rich in Vitamin K: Kale is exceptionally high in vitamin K, crucial for bone health and blood clotting.
  • Vitamin C: It contains vitamin C, an antioxidant that supports immunity and skin health.
  • Fiber: Kale’s fiber aids digestion and promotes a feeling of fullness.

Nutritional Profile (per 100g):

  • Calories: 49 kcal
  • Carbohydrates: 8.7g
  • Dietary Fiber: 3.6g
  • Protein: 4.3g
  • Vitamin K: 704.8µg (881% DV)
  • Vitamin C: 93.4mg (156% DV)

Why to Have It in the Fall:

  • Kale’s hardiness makes it a staple in fall dishes like soups and salads.
  • Its nutritional density helps support overall health during seasonal transitions.
  • The combination of vitamin K and vitamin C is beneficial as the days get shorter.

9. Brussels Sprouts (छोटी गोभी ):

Health Benefits:

  • Rich in Fiber: Brussels sprouts are high in fiber, aiding digestion and promoting satiety.
  • Vitamin C: They provide vitamin C, an antioxidant that supports immunity and skin health.
  • Folate: Brussels sprouts contain folate, important for DNA synthesis and cell growth.

Nutritional Profile (per 100g):

  • Calories: 43 kcal
  • Carbohydrates: 9.9g
  • Dietary Fiber: 3.8g
  • Protein: 3.4g
  • Vitamin C: 85mg (142% DV)
  • Folate: 61µg (15% DV)

Why to Have It in Fall:

  • Brussels sprouts are a quintessential autumn vegetable and are often found in seasonal dishes.
  • Their high fiber content can help with digestion, especially during holiday feasts.
  • Vitamin C supports immunity during the fall when colds are prevalent.

10. Turnips (शलगम):

Health Benefits:

  • Low in Calories: Turnips are low in calories, making them suitable for weight management.
  • Vitamin C: Further, they provide vitamin C, an antioxidant that supports immunity.
  • Dietary Fiber: Turnips contain fiber, aiding digestion and promoting a feeling of fullness.

Nutritional Profile (per 100g):

  • Calories: 28 kcal
  • Carbohydrates: 6.4g
  • Dietary Fiber: 1.8g
  • Protein: 0.9g
  • Vitamin C: 21mg (35% DV)

Why to Have It in Fall:

  • So, turnips are a root vegetable commonly used in autumn stews and side dishes.
  • Also, their low-calorie content is suitable for maintaining a balanced diet.
  • Vitamin C is essential for staying healthy as the weather changes.

However, including these autumn vegetables in your fall diet not only adds flavor and variety to your meals but also provides a range of essential nutrients that can benefit your health, especially during the changing season.

How To Add Autumn Vegetables In Meal Planning?

However, incorporating autumn vegetables for weight loss into your daily meals can elevate your taste and boost your health.

Despite the recipes here are some creative ways to make the most of these seasonal ingredients:

1. Roasted Medley: Firstly, toss a mix of butternut squash, Brussels sprouts, and carrots with olive oil, garlic, and your favorite herbs. Roast until caramelized for a flavorful side dish.

2. Hearty Soups: Create comforting soups using sweet potatoes, pumpkin, or acorn squash. Also add spices like cinnamon and nutmeg for a warm, autumnal flavor.

3. Nutrient-Packed Salads: Further, incorporate kale, spinach, or Swiss chard into your salads. Above all top them with roasted beets, pomegranate seeds, and a balsamic vinaigrette for a colorful, nutritious dish.

4. Sweet Delights: Utilize sweet potatoes and pumpkin puree in muffins, pancakes, or smoothies. Overall their natural sweetness adds a wholesome touch to your breakfast or snacks.

5. Veggie Stir-Fry: Make a vibrant stir-fry with colorful bell peppers, broccoli, and snap peas. Altogether, toss them in a savory sauce and serve over brown rice or noodles.

Sample Meal Plan Including Autumn Vegetables:

Autumn vegetables not only add a burst of color and flavor to your meals but also offer a plethora of health benefits.

By incorporating these autumn food treasures into your diet, you can improve your immunity, support heart health, and even aid in weight management.


  • Start your day with a pumpkin and spinach breakfast burrito. Further, mix scrambled eggs with sautéed spinach and a spoonful of pumpkin puree. Wrap it in a whole-grain roti for a nutritious kickstart.


  • Secondly, enjoy a roasted butternut squash and kale salad with grilled chicken breast. Drizzle it with a zesty lemon tahini dressing for extra flavor.


  • Indulge in a cozy sweet potato and black bean chili. Packed with protein and fiber, it’s both satisfying and wholesome.


  • Finally, treat yourself to a slice of homemade pumpkin pie topped with a dollop of Greek yogurt. It’s the perfect sweet ending to your autumn-inspired meal.


As we conclude our journey through the world of autumn vegetables, let’s recap the key takeaways:

  1. Nutrient-Rich Bounty: Basically, autumn vegetables are a treasure trove of vitamins, minerals, and antioxidants. They also offer a wide range of health benefits, including improved immunity, heart health, and weight management.
  2. Delicious Versatility: These seasonal ingredients are incredibly versatile, making them suitable for both savory and sweet dishes. From hearty soups to sweet pies, there’s no shortage of culinary creativity to explore.
  3. Balanced Diet: Including autumn vegetables for weight loss in your meals is a smart choice for a balanced diet. Their vibrant colors and flavors not only delight the palate but also nourish the body.

In conclusion, we encourage you to embrace the abundance of autumn veg and incorporate these nutritious vegetables into your daily meals.

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Frequently Asked Question

Are Autumn Vegetables Good For Weight Loss?

Yes, they offer various health benefits, including boosting the immune system, supporting digestion, and promoting weight loss.

What are the nutritional benefits of autumn vegetables?

Autumn vegetables are packed with essential nutrients such as vitamins (e.g., vitamin A, vitamin C, vitamin K), minerals (e.g., potassium, folate), and antioxidants. These nutrients support various aspects of health, including immune function, heart health, and bone health.

How can I use autumn vegetables in my cooking?

Autumn vegetables can be used in a wide range of dishes. You can also roast them, make soups and stews, add them to salads, create side dishes, or even incorporate them into baked goods like pies and muffins. Their versatility allows for both savory and sweet culinary creations.

Are autumn vegetables only available in the fall?

While some autumn vegetables can be found year-round in supermarkets, they are at their freshest and most abundant during the fall season. Eating seasonally often means better flavor and nutrition.

Are there any health benefits to eating autumn vegetables?

Yes, there are several health benefits to consuming autumn food. Firstly, they can help boost immunity, support heart health, aid in weight management, and potentially reduce the risk of chronic diseases like cancer and heart disease.

How can I store autumn vegetables to keep them fresh longer?

However, to prolong the freshness of autumn vegetables, store them in a cool, dark place with proper ventilation. Some vegetables like squash and sweet potatoes can be stored for several weeks.

Can I freeze autumn vegetables for later use?

Yes, many autumn vegetables can be blanched and frozen for later use. Blanching involves briefly boiling the vegetables and then quickly cooling them in ice water before freezing. This helps preserve their texture and flavor.

Are there any traditional or cultural dishes that feature autumn vegetables?

Yes, various traditional and cultural dishes from around the world incorporate fall vegetables. For example, pumpkin pie is a classic American dessert, while dishes like gajar ka halwa, and reddish sabzi are popular in many Indian states.

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This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.

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