Nutrition

The 15 Best Superfoods for Fall

Learn all about these amazing, nutrient-packed, farmer’s-market-fresh seasonal foods from Health.com.

http://strength-exchange.goldsgym.com/wp-content/uploads/2013/10/nutrition-hed.jpg

The weather is getting cooler, but your produce choices are heating up. These amazing superfoods are either hitting their peak in the garden or can easily be found in your local farmer’s market or grocery store. They’re the perfect excuse to get cooking on cool nights!

APPLES

Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin-it contains heart-healthy flavonoids.

Health benefits include:

list-bullet Full of antioxidants

list-bullet 4 grams of dietary fiber per serving

Harvest season: August–November

BRUSSELS SPROUTS

Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar.

Health benefits include:

list-bullet ½ cup contains more than your DRI of vitamin K

list-bullet Very good source of folate

list-bullet Good source of iron

Harvest season: September–March

PARSNIPS

Though these veggies may resemble carrots, they have a lighter color and a sweeter, almost nutty flavor. Use them to flavor rice and potatoes or puree them into soups and sauces.

Health benefits include:

list-bullet Rich in potassium

list-bullet Good source of fiber

Harvest season: October–April

PEARS

The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached.
Health benefits include:

list-bullet Good source of vitamin C and copper

list-bullet 4 grams of fiber per serving

Harvest season: August–February

RUTABAGAS

A cross between a turnip and a cabbage, the rutabaga is a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup, or roast them with ginger, honey or lemon.

Health benefits include:

list-bullet Good source of fiber

list-bullet Good source of vitamin C

Harvest season: October–April

CAULIFLOWER

The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It’s wonderful steamed, but it can also be blended to create a mashed-potato-like texture or pureed into soup.

Health benefits include:

list-bullet Compounds that may help to prevent cancer

list-bullet Phytonutrients may lower cholesterol

list-bullet Excellent source of vitamin C

Harvest season: September–June

SQUASH

Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger.

Health benefits include:

list-bullet Contains omega-3 fatty acids

list-bullet Excellent source of vitamin A

Harvest season: October–February

PUMPKIN

A type of winter squash, pumpkin can be used for much more than jack-o-lanterns. Its sweet taste and moist texture make it ideal for pies, cakes and even pudding!

Health benefits include:

list-bullet Rich in potassium

list-bullet More than 20% of your DRI of fiber

list-bullet Good source of B vitamins

Harvest season: October–February

SWEET POTATOES

These veggies are for much more than Thanksgiving casseroles. More nutritionally dense than their white-potato counterparts, try roasting them-they’ll taste delicious and you may maintain more vitamins than when they’re boiled.

Health benefits include:

list-bullet Excellent source of vitamin A

list-bullet Good source of iron

list-bullet Anti-inflammatory benefits

Harvest season: September–December

TURNIPS

Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, breadcrumbs or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients.

Health benefits include:

list-bullet The roots are a good source of vitamin C

list-bullet Turnip leaves are an excellent source of vitamins A, K and folate

Harvest season: September–April

POMEGRANATES

This slightly sour fruit has gotten a lot of press as an antioxidant powerhouse. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor.

Health benefits include:

list-bullet A UCLA study showed that pomegranate juice has higher antioxidant levels than red wine

list-bullet Good source of vitamin C and folate

Harvest season: August–December

DATES

This Middle Eastern favorite is a sweet fruit that is perfect braised in stews, chopped up in desserts, or stuffed with cream cheese or almonds.
Health benefits include:

list-bullet Low in fat

list-bullet Good source of fiber

list-bullet Good source of potassium

Harvest season: September–December

KIWI

Use this sweet fruit to add a tropical flavor to your recipes. Its great mixed with strawberries, cantaloupe or oranges, and can be combined with pineapple to make a tangy chutney.

Health benefits include:
list-bullet More vitamin C than oranges

list-bullet Good source of potassium and copper

Harvest season: September–March

GRAPEFRUIT

The signature tartness of grapefruit provides a contrast to other citrus fruit. Add it to mixed greens, combine it with avocado and shrimp, or enjoy a fresh glass of its antioxidant-rich juice.

Health benefits include:

list-bullet More than 75% of your DRI of vitamin C

list-bullet Good source of lycopene

list-bullet Contains pectin, which has been shown to lower cholesterol

Harvest season: September–April

TANGERINES

These small and sweet citrus fruits are positively refreshing for fall recipes. Our favorite flavor combos include almonds, dates and honey. Juice them with oil, vinegar and ginger for a to-die-for dressing.

Health benefits include:

list-bullet Good source of vitamin C

list-bullet Good source of beta-carotene

Harvest season: November–April