The fall harvest is full of healthy and delicious foods. Incorporating these superfoods into your diet is a great way to fuel your body and delight your taste buds. Here are some nutritious fall food recommendations for you to enjoy.
Pumpkin
Nothing says autumn quite like pumpkin. Low in calories, fat and sodium, this fruit-yes, it’s a fruit! -Is a great source of vitamins A and B, as well as fiber. Rich in potassium, pumpkin also contains beta-carotene. This antioxidant helps fight against cancer and cardiovascular disease. Add to smoothies, sauces and pancake batter for an added dose of vitamins.
Apples
The old adage ‘An apple a day keeps the doctor away’ has some merit. High in fiber and filled with vitamins A and C, this fruit is an excellent snack option. Their wide variety of flavors makes apples a favorite for even the pickiest eater. Full of antioxidants, apples are a great fall food to eat on the go or when you are craving a crunchy, sweet treat.
Butternut Squash
This is a fall favorite. Like other winter squash, butternut squash is high in vitamin C and beta-carotene. An excellent source of vitamin A and omega-3 fatty acids, this sweet squash can be served a variety of ways. Baked in breads, pureed into a soup or roasted in the oven, there is an endless list of recipes for this delicious squash.
Pomegranates
A good source of fiber, potassium and vitamin C, pomegranates are a delicious and unique fall fruit. These fruits are especially high in antioxidants, known to reduce inflammation. Pomegranate juice improves blood flow to your heart and studies have found that this juice may reduce the growth rate of cancer and heart disease. Pomegranate seeds are a fun, simple treat that kids love to snack on.
Beets
This colorful root vegetable is jam-packed with folate, vitamin C and magnesium. Available throughout the fall and winter, beets have a mild, slightly sweet taste that is delicious and wholesome. Beets can be roasted and added to salads or tossed in your juicer for a quick and easy vitamin boost.
Brussels Sprouts
A staple at any Thanksgiving dinner, Brussels sprouts are filled with health benefits. High in vitamins C, K and folate and a great source of dietary fiber, this fall cabbage is delicious when roasted with garlic or steamed.
Kale
One of the healthiest vegetables you can eat, kale is overflowing with vitamins. One 30 calorie serving of kale contains your daily dose of Vitamin K and twice the recommended daily allowance of Vitamin A. This dark green leafy vegetable contains lutein, which helps to protect your vision against macular degeneration and cataracts. Rich in calcium, magnesium, beta-carotene, and folate, kale is one of the most nutrient dense foods on Earth.
Chestnuts
Unlike other nuts and seeds, chestnuts are relatively low in calories and fat. They are chock full of Vitamin C and folate. Chestnuts are an excellent source of magnesium, iron, calcium, zinc and phosphorus. Like all nuts, chestnuts are gluten free. This versatile nut adds a richness of flavor to sweet and savory recipes alike.
Cranberries
This fall fruit is filled with antioxidants that combat aging, cancer and inflammation in the body. Cranberry juice (the 100% juice, unsweetened kind) is a natural sleep aid and also helps keep your urinary tract clear. Store fresh cranberries in a sealed plastic bag and they will last up to two months in the refrigerator. Adding a handful of dried cranberries to your salad is a delicious way to incorporate them into your diet.
Walnuts
A member of the tree nut family, this nourishing fall food is full of heart-healthy monounsaturated fats. The health benefits in walnuts range from reducing inflammation, improving bone strength and supporting cardiovascular function. An excellent source of omega-3 fatty acids, walnuts are delicious in muffins, oatmeal and yogurt. Mix up a batch of homemade trail mix for a wholesome on-the-go snack.
Take advantage of the wide array of fruits and vegetables available this fall. Visit your local vegetable stand or nearby supermarket and stock up on these nutrient rich superfoods.