Autumn brings a bounty of vegetables that supply essential nutrients for the season. A nutrition expert, Elena Tikhomirova, a psychologist and dietitian at SM-Clinic, highlights three fall staples that deserve a place on the table: zucchini, beets, and white cabbage. This trio delivers flavor, versatility, and real health value, whether used in soups, side dishes, or roasted with a drizzle of olive oil.
Among the vegetables she mentions, pumpkin stands out as a low-calorie option rich in vitamins. It’s a familiar autumn favorite in many homes. In a Canadian and American context, pumpkin is celebrated for its beta-carotene and fiber, which support eye health and digestion while offering a comforting, seasonal taste profile. A common claim is that one serving of pumpkin helps meet daily vitamin A needs, a nutrient involved in hormone production, immune defense, and maintaining healthy vision. This is balanced by remembering that vitamin A needs vary by age and activity, and pumpkin pairs well with a wide range of seasonings and other vegetables to create nutrient-dense meals.
The orange flesh of pumpkin also provides a notable amount of dietary fiber, typically around 4 grams per 100 grams. Chefs appreciate its compatibility with many flavors and textures, from roasted dishes to velvety soups. The fiber content supports digestive health and helps with satiety, making pumpkin a practical addition to a fall meal plan for people seeking steady energy and fullness after meals.
Beets follow in the lineup due to their rich content of plant-based compounds that help the body cope with stress and support anti-aging processes. The deep red pigments, anthocyanins and betacyanins, are associated with antioxidant effects that protect cells and may contribute to better cardiovascular health. Beets are remarkably versatile: they can be roasted to concentrate their natural sweetness, grated into salads, or blended into smoothies for a vibrant, nutrient-dense boost. When paired with citrus, goat cheese, or walnuts, they shine even more, offering balance between sweetness and tanginess while delivering a spectrum of minerals and fiber.
Rounding out the top three, white cabbage provides a sturdy autumn backbone for many meals. Its crisp texture holds up in soups, stews, and slow-cooked dishes, while still offering a gentle, mildly sweet flavor that pairs well with herbs and tangy dressings. White cabbage is a good source of vitamin C, fiber, and various phytonutrients that contribute to gut health and immune support. In Canada and the United States, it often appears in classic coleslaws, braises, and fermented preparations like sauerkraut, which can add beneficial probiotics to the diet when prepared and stored properly.
Recent health commentary from immunology experts has drawn attention to vitamin D intake and the best sources of omega-3 fats. Some specialists caution against relying solely on supplements for vitamin D, emphasizing instead the value of getting nutrients from foods such as fatty fish. This approach aligns with broader dietary guidance that emphasizes whole foods as part of a balanced regimen. In autumn, when sun exposure wanes and health concerns rise, combining moderate sun exposure, fortified foods, and seafood can help maintain vitamin D levels while avoiding excess supplementation. (citation: Health Canada / CDC / national dietary guidelines)
On a broader note, national health agencies keep a watchful eye on seasonal risks. They remind residents to prioritize a varied diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats to support immune function and overall well-being during the cooler months. The autumn vegetable lineup—pumpkin, beets, and white cabbage—offers more than flavor. It provides nutrients that support energy, resilience, and a sense of comfort throughout the season. Incorporating these foods into everyday meals helps people eat well while navigating school schedules, early sunsets, and the rhythms of daily life in North America.