8 Fall Superfoods and Tasty Ways to Enjoy Them
Packed with flavor and nutrients, these choices help keep your face, figure and immune system in great shape.
It’s good to know that many of my favorite fall foods are considered superfoods. Among the various benefits, they are nutrient-dense and help fight against inflammation. They contain fiber to aid digestion and keep you full, which is helpful for those who want to lose weight. Plus, the vitamin C content in these eight foods help boost collagen, essential for firm, healthy-looking skin.
Tastes great on the plate: Skip the candied sweet potatoes (or at least the marshmallows). Opt for baked or roasted potatoes with the skin on for more nutrients. Delicious with a little cinnamon or a drizzle of maple syrup!
Is a superfood thanks to vitamin A, fiber, potassium and vitamin C.
Helps protect us against belly fat. It’s rich in fiber, which may aid digestion, curb appetite, help the body regulate blood sugar and help you lose weight.
Tastes great on the plate: Sprinkle the jewel-like arils onto salads, yogurt and oatmeal. Or juice them at home to retain the vitamin C content. My method of removing the arils, bashing it with a giant spoon, is a great way to release frustration and get in a little cardio!
Is a superfood thanks to punicalagins — antioxidants that punch above their weight class — having three times the potency of those found in red wine and green tea. The fruit is rich in vitamin C, potassium and fiber as well.
Helps protect us against heart disease by helping to lower blood pressure and reducing LDL cholesterol, which can clog arteries. Plus, it may increase HDL (“good cholesterol”), which is linked to lower risk of heart attacks and strokes. May inhibit cancer cell growth and help protect against breast cancer. May also help protect against Alzheimer’s and improve memory.
Tastes great on the plate: Roast or steam the beets as healthy sides. Try a beet salad with goat cheese. Add the greens to soup or sauté them with other leafy greens. They’re even great in smoothies.
Is a superfood thanks to fiber and natural nitrates (not the bad kind added to cured meats). These beneficial nitrates play a role in gut health.
Helps protect us against blood sugar spikes, while helping to improve blood flow and blood pressure. Helps reduce inflammation.
Tastes great on the plate: I love homemade cranberry sauce as a topping on turkey sandwiches and as a side with turkey dinner. Just avoid canned cranberries, which tend to have loads of sugar. Use dried cranberries in trail mix or as a snack.
Is a superfood thanks to powerful antioxidants, as well as phytochemicals and compounds, that may help with the urinary tract. They may also improve cholesterol levels.
Tastes great on the plate: Sauté or eat raw in a salad. Good to know: Soften the leaves by massaging them with olive oil. Use in soups and smoothies.
Is a superfood thanks to vitamins C and A.
Helps protect us against inflammation and chronic diseases. It also provides nutrients important to heart health, calcium and magnesium for bones and lutein for eye health.
Tastes great on the plate: Eat apple slices as a snack or add to salads and smoothies. Or, incorporate it into sauces for dishes like curried chicken. Replace sugar with apple sauce for baked goods such as muffins and cakes.
Is a superfood thanks to quercetin, a powerful antioxidant, and pectin, a fiber that’s friendly to your circulatory system and gut.
Helps protect us against cancer cells and may help prevent the onset or advancement of age-related diseases and memory loss.
Tastes great on the plate: Make soups, stews or dessert (pumpkin pie). Or enjoy varieties like pumpkin, acorn, butternut or delicata roasted, mashed or stuffed.
Is a superfood thanks to antioxidants and anti-inflammatory compounds, beta carotene and lutein, potassium, vitamin C and fiber.
Helps protect us against high cholesterol, heart disease, certain cancers and cell damage.
Tastes great on the plate: Steam, roast or sauté in garlic and olive oil. Use them raw in salads. I get a boost of nutrients with this salad: Combine shredded Brussels sprouts with dried cranberries, baby kale leaves, pumpkin seeds, Granny Smith apple slices and your choice of salad dressing.
Is a superfood thanks to vitamins, minerals and fiber.
Helps protect us against cell damage, thanks to the sulfur-containing compounds known as glucosinolates, which the body uses for cell defense. Nutrients in Brussels sprouts may provide immune system support and bone health and might even protect DNA from damage.