With the carefree days of summer in the rearview mirror, now is the time to re-focus your fitness and nutrition goals as you head into fall. Fall brings a fresh start to not only your fitness journey but also to your overall well-being.
Ready to power up your fall fitness? Let’s dive into some of our top picks for in-season superfoods that will not only help with your fitness and nutrition goals but also provide a much-needed immune boost for the dreaded cold and flu season.
12 Fall Superfoods to Get You Through the Season
Sweet Potatoes
These nutrient-packed root veggies are high in fiber, vitamin A, and antioxidants. They can also help regulate your blood sugar and boost your energy – both of which can support healthy eating and hitting tough workouts. There are many ways to enjoy sweet potatoes: roasted, baked, cut into fries, or made into a comforting soup. Check out these great recipes from the Food Network.
Apples
An apple a day certainly can help keep the doctor away! They’re a great source of dietary fiber, vitamin C, and antioxidants and are associated with heart health. There’s also the added benefit of satisfying your sweet tooth by enjoying them fresh, in pies, or as applesauce.
Pumpkin
The quintessential fall food, pumpkins aren’t only for carving. Rich in vitamins A and C and fiber, pumpkin can help boost your immune system (a key benefit with flu and cold season coming) and promote healthy skin. Try it in soups, roasted in a power bowl dish, or even in smoothies. We love the variety of recipes for pumpkin from the Clean Eating Couple.
Cinnamon
You may not associate a spice with being a superfood, but cinnamon is often associated with fall flavors – from ciders to apple pies. But aside from tasting great, cinnamon has antioxidant properties and may help regulate blood sugar. Sprinkle it on oatmeal, in coffee, or use it in baking.
Cauliflower
This versatile veggie is rich in vitamins C and K, which can boost your immune system and help your body make proteins that aid in building bones. Not only can you enjoy cauliflower as it comes, but it also makes an excellent substitute for high-carb, less nutritionally dense foods. Consider swapping out mashed potatoes or white rice with cauliflower. Eating Well has some great recipes for spicing up your cauliflower.
Pomegranates
Pomegranates are low in calories and fat and are high in fiber, vitamins, and minerals. The sweet yet tart fruit also boasts benefits such as antioxidants, promoting heart health, supporting exercise endurance, and reducing inflammation. Try sprinkling the seeds on salads, eating them plain as a snack, or including them in your favorite recipes. Get creative try some of these ideas from the 20 healthy pomegranate recipe roundup on The Lemon Bowl.
Cranberries
Cranberries are known for their high levels of vitamin C and antioxidants, which are crucial to preventing or healing quickly from illness. They may also help prevent urinary tract infections and support digestive health. Go Thanksgiving traditional and enjoy them in cranberry sauce, or add dried cranberries to your salads. Eating Well will spark your creativity and tickle your palate with these 20 cranberry recipes.
Brussels Sprouts
With so many different ways to enjoy them, these aren’t your mom’s brussels sprouts. Packed with vitamin K, vitamin C, and fiber, brussels sprouts can support your immune system and promote bone health. Roasting them with a bit of olive oil and balsamic vinegar is a popular preparation method. Check out the recipe on Once Upon a Chef on how to roast brussel sprouts.
Kale
This cruciferous vegetable is popular for a reason! It’s a nutrient powerhouse, with vitamins A, C, and K, fiber, and various minerals – all of which can help prevent various health problems. Kale also contains antioxidants, which help the body remove unwanted toxins. The sky’s the limit on how you can enjoy kale – from salads to soups or roasted as a crispy snack. From soup to salad and even pizza, A Couple Cooks show you some fun ways to use kale in your recipes.
Butternut Squash
Research shows that butternut squash can help regulate your blood pressure, reducing your risk for stroke and heart disease. This squash variety is also rich in vitamins A and C and fiber. It’s a great addition to soups, stews, or roasted as a side dish. Love and Lemons will expand your horizons on how to use butternut squash with these recipes.
Nuts and Seeds
Nuts and seeds are great sources of healthy fats, protein, vitamins and minerals, and fibers. They can also help regulate body weight and food intake as their fats are not fully absorbed. Additionally, nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease and diabetes. Enjoy them as a convenient and crunchy snack on the go.
Mushrooms
Fall is the perfect time for foraging wild mushrooms, but cultivated varieties are available year-round. Mushrooms bring a savory flavor to meals without adding much fat, calories, or sodium and could help stave off chronic disease. They’re also a good source of B vitamins and minerals. Add them to stir-fries, soups, and omelets.
Fall for These Superfoods
Don’t these superfoods make you want to cozy up with a bowl of roasted butternut squash soup? Kale and pomegranate salad is one of our favorites for a midday pick-me-up. Tell us your favorite!
Incorporating these fall superfoods into your meals can help you recover from the summer months and support your nutrition moving into the fall. For a personalized plan to elevate your fitness and nutrition this fall, get a free consultation from one of our experts. Let’s make this fall your healthiest yet!
