Your Shopping Guide for Fall Vegetables

Autumn brings all the richness of fall vegetables, with their wonderful flavors, and bright colors. The benefit of fall vegetables is all the vitamins and minerals they bring to the table, especially those with deep colors. They also contain health promoting antioxidants. For example, deep orange colored carrots are rich in beta-carotene, and purple potatoes have anthocyanins which have been shown to prevent blood clots, and improve blood circulation. Use the following list to bring home the best of falls bountiful harvest.

   1. Winter Squash: Look for squash with thick hard skin, without blemishes. It should feel heavy for its size. It is an excellent source of vitamins A and C, potassium, fiber, and folic acid.

   2. Potatoes: Look for firm, round or oblong shaped tubers without green spots or sprouts. They provide vitamin’s B6 and C, potassium, niacin, and manganese along with carbohydrates.

   3. Parsnips: Look for small, well shaped, firm roots rather than large ones. They provide a good source of vitamin C and folate.

   4. Carrots: Look for smooth skinned carrots without cracks. They are an excellent source of vitamin A.

   5. Cabbage: Look for tight, firm, heavy head. It is an excellent source of vitamin A and C.

   6. Pumpkins: Look for one that feels heavy for its size with thick, hard skin, and no blemishes. They are an excellent source of vitamin A, C, and folate acid.

   7.   Beets: Look for globe shaped roots with deep red flesh, and green leaves. They provide folate, potassium, and vitamin C. Remember the leaves are a nutritional bonus.

   8. Rutabagas: Look for smooth, thick skin that is yellow to tan in color. They should feel heavy for the size. They provide vitamins A and C.

    9.  Sweet Potatoes: Look for medium sized potatoes with tapered ends, without blemishes or sprouts. They provide vitamin A, C, and B6. Also fiber, copper, and potassium.
 

10.    Spinach: Look for firm, fresh, crisp, deep green leaves without blemishes. It provides vitamin A, C, and folate.

  11. Leeks: Look for white bulbs with crisp, straight green stems. They provide vitamin C.

  12. Turnips: Look for smooth bulbs with white, and purple skin. They should feel heavy for their size. They provide vitamin C. The leaves are nutritious.

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