As we grow older, the foods we choose play a crucial role in maintaining our health, vitality and longevity. Fortunately, fall offers an abundance of nutrient-packed superfoods that can help us do just that.

From fiber-rich apples that support digestion to antioxidant-filled squash that boosts immunity, the season’s best produce provides the tools we need to age with grace and strength.

Here’s a selection of the best in-season produce, along with suggestions for preparing them in healthy, delicious ways.

Sweet potatoes

Sweet potatoes come in a variety of sizes and colors, all offering a rich supply of vitamins, minerals, antioxidants and fiber. The beta carotene in orange-fleshed sweet potatoes is converted to vitamin A, which is necessary for eye and immune health. The fiber content in sweet potatoes helps regulate digestion, improves gut health and can prevent constipation. The antioxidants in sweet potatoes, particularly beta-carotene and anthocyanins (especially in purple varieties), have anti-inflammatory effects that can reduce chronic inflammation, which is linked to aging-related diseases such as arthritis and heart disease. Cooking sweet potatoes with a healthy fat, such as olive or avocado oil, improves the body’s ability to absorb beta-carotene, a fat-soluble nutrient.

Try roasted sweet potato wedges seasoned with olive oil, smoked paprika and rosemary or make a sweet potato and quinoa salad with a maple-balsamic dressing.

Apples are high in fiber and vitamin C, supporting digestive health and boosting immunity. They are also full of antioxidants that protect cells from aging. Their low glycemic index makes them a great snack for people managing diabetes or trying to maintain balanced energy levels throughout the day. Eat them with the peel, which contains much of the fiber and heart-protective antioxidants.

Make a warm apple salad with mixed greens, toasted almonds and a dressing of extra virgin olive oil, fresh lemon juice and a drizzle of honey. Or try baked apple slices with a sprinkle of cinnamon and a dollop of Greek yogurt for a healthy dessert.

Winter squash (acorn, butternut, pie pumpkin) is rich in vitamins A and C, both powerful antioxidants. These nutrients help reduce inflammation, support immune function and, along with calcium, maintain bone health. Squash also provides a good amount of potassium and magnesium, which support heart health and function. Winter squash varieties offer many of the same benefits as sweet potatoes, supporting vision and skin health.

Prepare a hearty butternut squash soup with a hint of ginger and turmeric, both of which have anti-inflammatory properties. Roasted acorn squash rings with sage and a light drizzle of honey are also a delicious side dish.

Another fall favorite, pears are an excellent source of soluble and insoluble fiber, with one medium-size pear providing about 6 grams of fiber. Fiber is crucial for digestive health, as it helps prevent constipation, promotes regularity and supports a healthy gut microbiome. Pears have a high water content (about 84%), which helps keep you hydrated. Proper hydration is important for maintaining healthy skin, aiding digestion and supporting overall bodily functions.

Slice pears and toss them in a fall harvest salad with mixed greens, pecans and a light honey-mustard dressing. Pears also pair well with oatmeal, adding natural sweetness without the need for sugar.

Brussels sprouts

Brussels sprouts, a cruciferous vegetable, are packed with vitamins C and K. Vitamin K is important for blood clotting and for maintaining bone density, reducing the risk of osteoporosis in older adults. (Check with your health-care provider if you’re on a blood thinning medication and are concerned about green vegetable intake.) Brussels sprouts are also high in fiber and antioxidants, which support heart health and reduce chronic inflammation.

Roast Brussels sprouts with olive oil and garlic, tossing them with a balsamic glaze and chopped walnuts for a satisfying, crunchy finish. For an extra kick, add pomegranate seeds.

Cabbage is another cruciferous vegetable with antioxidants that support heart health. It’s also high in vitamin C. Try a light and refreshing cabbage slaw with apples and a tangy yogurt-based dressing.

High in beta-carotene, carrots are important for eye health and immune support. Their fiber content aids in digestion. Carrots come in a variety of colors, all providing important nutrients, so have fun trying the rainbow.

Make roasted carrots with a maple glaze and thyme or whip up a carrot-ginger soup for a warming, nutrient-packed meal.

Beets are rich in antioxidants such as betalains, which give them their deep red color. These antioxidants help combat oxidative stress and inflammation in the body. Beets are a good source of dietary fiber, benefiting digestive health.

Make a roasted beet and goat cheese salad with arugula, topped with a lemon vinaigrette. Alternatively, try a simple beet hummus, blending cooked beets with chickpeas, olive oil and garlic.

From sweet potatoes to pears, these fall superfoods offer a wealth of overlapping benefits that can help you age gracefully and then some. The key to maximizing their impact lies in variety. By embracing the full spectrum of seasonal produce, you ensure your body gets a wide array of nutrients that work together to support healthy aging.

Carol Slager is a licensed pharmacist, author, blogger and health coach in Northwest Indiana. Follow her monthly in Get Healthy and at inkwellcoaching.com. Opinions expressed are the writer’s.