Cooler nights and shorter days mark the arrival offall. Leaves change color and drop from trees. Summer gardens no longer produce freshfruitsandvegetables, but the end of summer doesn't mark the end of fresh produce. As we transition from summer to fall, nature continues to offer a wide range of nutritious fruits and vegetables, and like their summer companions, they're packed with all kinds of nutritious health benefits.

Fall fruits

A large number of fruit trees blossom in the spring, grow through the summer, and ripen in the fall. Fall fruits to look for include:

• Apples:The old adage, "An apple a day keeps a doctor away," has some truth to it. Apples are a source of both soluble and insoluble fiber, and are best eaten with the skin because almost half of the vitamin C content is just underneath the skin. Along with vitamin C, they also offer vitamin A, folate, potassium, calcium, and iron.
• Dates:Dates are known for their sweet flavor and are a perfect choice for satisfying your sweet tooth. What you may not realize is that with all that sweetness comes an impressive list ofessential nutrients,vitamins, and minerals including: vitamin A, folate, calcium, magnesium, phosphorus, and potassium.
• Grapefruit:Grapefruit are well known for providing vitamin C and for good reason. Just a half of this juicy citric fruit provides 78 percent of the RDA. Grapefruit is also a good source of vitamins A, B5, B9, calcium and iron. Vitamin C-rich foods like grapefruit support the immune system.
• Kiwi:Kiwi is another high-vitamin C fruit. One little kiwi offers 120 percent of the RDA. Along with supporting the immune system, the antioxidant vitamin C protects your arteries from the damaging effects of free radicals. Along with vitamin C, Kiwi is also a good source of vitamin E, potassium, copper, magnesium, and manganese.
• Pears:Pears are a fall fruit that's mildly sweet, crunchy, and juicy. It is full of nutrients and a good source of dietary fiber, anti-oxidants, minerals, and vitamins. At just 58 calories per 100 g pears deliver vitamin C, antioxidant flavonoids and phyto-nutrients including beta carotene, lutein and zea-xanthins. They are also a good source of copper, iron, potassium, manganese and magnesium.
• Tangerines:Researchfrom the University of Western Ontario found a substance in tangerines they say helps prevent obesity and offers protection against type 2 diabetes, atherosclerosis, and related diseases responsible for most heart attacks and strokes. Nutritionally they supply vitamins A, B, and C, along with calcium, iron, thiamin, riboflavin, niacin, pantothenic acid, potassium magnesium, zinc, and copper.
• Pomegranates:Pomegranates are an exotic red fruit commonly called the "jewel of winter." It's considered a superfood and offers a tangy flavor and plenty ofnutrition. This is another fruit that provides a substantial amount of vitamin C, potassium, and niacin.

Cool weather vegetables

The vegetable world is also ripe with tasty nutritional options as the seasons change from summer to fall. Vegetables are best eaten raw or lightly cooked. Cool weather vegetables include:

• Brussels sprouts:Brussels sprouts resemble miniature cabbages. These little buds are packed with nutritional benefits including protein, vitamins like K, A, and B complex, minerals, antioxidants, and are an excellent source of dietary fiber. They are also a good choice as part of a weight loss plan.
• Cauliflower:Like cabbage, cauliflower belongs to the cruciferous vegetable family. It offers a wealth of vitamins including C, K, B5, B6, plus potassium, manganese, molybdenum, protein, manganese.
• Winter squash and pumpkins:Winter squash like butternut and acorn are seasonal autumn favorites. These hearty squash store well in a cool, dark place and offer a wide range of nutrients. Many of them are good sources of vitamin C and beta carotene.
• Sweet potatoes:Sweet potatoes are an unsurpassed source of beta-carotene in the vegetable world. Along with that they are an excellent source of vitamin A, and are a good source of vitamins B6, B12, and , vitamin E.
• Turnips:When it comes to fall vegetables, turnips offer plenty of vitamins and unique flavor, but before you add turnips to your diet talk to your doctor, if you are on blood thinners or are sensitive to coagulants. Turnips are high in vitamins K, A and C, with a dash of vitamin E.
• Broccoli:Broccoli is a good source of plant-based protein and minerals including: calcium, iron, magnesium, potassium, manganese and phosphorus. It also packs a vitamin punch providing A, C, E, K, and B vitamins.
• Cabbage:Adding steamed cabbage to your diet can help lower cholesterol. This fall vegetable is an excellent source of vitamins K and C and also provides folate, manganese, molybdenum, vitamin B6, potassium, and calcium.

Health benefits of fruits and vegetables

Fresh fruits and vegetables play an important role in good health because they are rich in a variety of nutrients and fiber. Eating healthy fruits and vegetables can help prevent heart disease, strokes, control blood pressure, and can even help protect your vision from cataracts and macular degeneration.