10 Best Fall Superfoods

September 26, 2014

Summer is over, and that means it's time to focus on fresh fall foods and flavors!

Summer might be over, but there are plenty of fresh and healthy autumn foods that will pack your dishes with fall flavor while giving you some great health benefits, too. Here are 10 fall foods you’ll want to keep on hand this season.

1. Apples. They’re a good source of fiber and are full of antioxidants. Whether they’re eaten raw or baked into a dish, they’re delicious. Just remember to eat the skin – it contains heart-healthy flavonoids.

2. Pumpkins. A type of squash, this food is rich in potassium and is a good source of B vitamins. One serving contains more than 20% of your daily recommended intake of fiber, so you can feel good about indulging in that piece of pumpkin pie.

3. Squash. Unlike summer squash, autumn squash has a slightly sweet flavor, and tastes best with other fall flavors such as cinnamon and ginger. It contains omega-3 fatty acids and is an excellent source of vitamin A.

4. Beets. An often underrated vegetable, beets are a great source of folate, potassium, and vitamin C, and can help lower blood pressure and fight inflammation. Because of their unique flavor, they’re very versatile in both sweet and savory dishes.

5. Rutabagas. This veggie is a good source of fiber and vitamin C. A cross between a turnip and a cabbage, rutabagas have a great, earthy flavor, which makes them perfect for casseroles or in a side dish of roasted vegetables.

6. Brussel Sprouts. You might have struggled with these as a kid, but these veggies actually have great health benefits. They’re a good source of iron and just a ½ cup serving contains more than your daily recommended intake of vitamin K.

7. Sweet Potatoes. These spuds are an excellent source of vitamin A and iron, and they have anti-inflammatory benefits as well. They are best roasted, which maintains more of the vitamins than boiling them.

8. Pears. Sweet and delicious, pears are chock full of vitamin C, copper, and fiber. They’re a fruit you’ll want to keep on hand, especially for children who might cringe at the thought of eating a veggie.

9. Pomegranates. As you may have heard, pomegranates are a fantastic source of antioxidants, containing higher levels than those found in red wine. What’s more, they’re a good source of vitamin C and folate. So, the next time you’re cooking, use pomegranate juice as the tangy base for a marinade, or toss the seeds into a salad for added flavor.

10. Cranberries. One of the most popular fruits to use in holiday dishes, cranberries are an excellent source of vitamin C and are full of antioxidants. Be sure to buy fresh cranberries, as canned versions are often high in sugar and other preservatives.

These are just a few foods that will do wonders for your health. Know of any other fall superfoods, or have recipes that use these foods? Share them with us on our Fort Wayne Women’s Facebook page!


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