Golden leaves and crisp air herald the arrival of fall, a season beloved for hearty casseroles, fresh-baked pies, and all things pumpkin spice. But not all autumnal treats are created equal in the health benefits department. Thankfully, fall offers an abundance of superfoods that you can easily incorporate into your meals — allowing you to balance indulgences with foods that provide a nourishing boost.
What Is a Fall Superfood?
With every season comes a new batch of superfoods. This fall, you can expect to see a variety of squash, like butternut, honey nut, and acorn, and fruits, such as apples and pears, at your farmer's market and grocery. These fall superfoods provide a wealth of antioxidants and minerals that your body needs for optimal health. For example, many different types of orange and yellow squash contain beta-carotene, which is essential for good immunity and skin health.
But what makes fall superfoods so super, exactly? Interestingly, the word “superfood” wasn’t coined by dietitians. Instead, it first appeared in a food marketing campaign in the early 20th century and has been used by the food industry to drive sales ever since. There’s immense marketing buzz surrounding the term.
“While ‘superfood’ is a fun marketing word that can make a food seem uniquely nutritious, [these foods do] often contain more nutrients than average — especially for their relative caloric density,” Abbey Sharp, RD, author of The Mindful Glow Cookbook and founder of Abbey’s Kitchen, tells DailyOM. “So in this sense, they are super.”
They’re also beneficial because they supply your body with vitamins, antioxidants, and minerals needed for energy production, immunity, and more, explains Maggie Michalczyk, RDN, founder of Once Upon a Pumpkin.
Essentially, superfoods are nutrient-dense whole foods that can be in plant or protein form. One such example includes fatty fish like salmon, which is rich in omega-3 fatty acids, says Nathalie Rhone, RDN, CDN, founder of Nutrition by Nathalie. “There are also many plant-based superfoods such as berries, leafy greens, nuts, and whole grains.”
Interested in learning more? Check out 21-Day Plant-Based Plan for a Lighter, Happier YOU!
The Benefits of a Superfood-Rich Diet During the Fall
As the cold and flu season looms over us during the fall, this is a good time to take stock of our pantry and be proactive about optimizing our health. We can do this by being mindful of the foods we eat and building our strength through regular physical activity. And, say the experts, by adding more superfoods into your diet, you’ll be able to help your body function optimally.
“Eating a variety-filled diet high in foods that have positive health benefits — like antioxidant activity, high fiber content, and a plethora of vitamins and minerals — is a great way to protect your body and decrease your risk of developing preventable diseases,” Elizabeth Shaw, RDN, CPT, author and owner of ShawSimpleSwaps.com, tells DailyOM.
You might also notice some undesirable effects if you consistently pass on superfoods, Shaw adds. “If a diet is devoid of nutrient-rich foods, one risks feeling run-down, getting sick more often.” Long-term, the expert says, it increases your risk of developing chronic health conditions such as high blood pressure, type 2 diabetes, and heart disease.
Here are some health benefits to expect when eating a superfood-rich diet during the fall:
- Immunity boost
- Improved digestion
- Balanced blood sugar levels
- Reduced risk of chronic disease
8 Superfoods to Try This Fall
1. Squash
’Tis the season for squash (think: acorn squash, butternut squash, pumpkin, and more). “Squashes are a great source of beta-carotene, which gets converted into vitamin A in the body,” Michalczyk says. “Vitamin A is super important for our immune system, vision, and skin health.”
She recommends adding pumpkin puree to oatmeal or making a pasta sauce with it. “Other squashes like delicata and butternut are easy to roast up and add to a grain bowl.”
2. Cranberries
These crimson fruits contain anti-inflammatory vitamins and minerals that can boost digestion and antioxidant activity, as well as promote good heart health. Shaw recommends blending frozen cranberries with your favorite smoothie and adding a light drizzle of honey to sweeten things up. You can also add dried cranberries to a fall harvest salad.
One caveat: Since dried cranberries are fairly high in sugar, you may wish to pair them with foods that contain little to no added sugar.
3. Walnuts
Whether you enjoy them raw or roasted, walnuts are a great source of omega-3 fatty acids that can aid brain health, reduce inflammation, and strengthen immunity, Rhone explains. “They’re also rich in manganese, an essential nutrient for skin and bone health.” The expert suggests sprinkling walnuts atop a warm bowl of oatmeal or adding them to a colorful beet salad (more on beets in a beat!).
4. Sweet potatoes
Nutty and sweet, these orange-hued root vegetables can add more immunity-boosting and free radical-preventing vitamin A into your diet, Shaw says. Healthiest when enjoyed with the skin on, sweet potatoes also provide dietary fiber, which aids digestion, and antioxidants, which studies have shown can reduce the risk of cancer. Try your hand at whipping up a mashed sweet potato dish this fall to bring to a holiday party, or bake the potatoes with the skin on for a simple side any time.
5. Brussels sprouts
Like other cruciferous vegetables, Brussels sprouts are loaded with vitamin C, which is helpful for tissue repair and immune function, as well as vitamin K, which can aid in blood clot formation (for better healing) and bone health, Sharp says. Enjoy them shredded in a salad, or roast them with chopped butternut squash.
6. Apples and pears
“They’re rich in fiber — especially with the skin on — and contain the prebiotic pectin, which contributes to improved gut health,” Rhone says. Craving something sweet that needs minimal prep? Consider tossing sliced apples and pears in heart-healthy avocado oil (or your oil of choice), sprinkle cinnamon on top, and bake them in the oven. Before baking, you can also drizzle on a light layer of maple syrup or honey for added caramelization. The aroma is guaranteed to be irresistible.
7. Beets
Sweet with a hint of earthiness, beets are powerhouses of free radical-fighting nutrients, including inorganic nitrates that can help lower blood pressure, and phytonutrients that can help with liver detoxification. These vibrant root vegetables are equally nutritious raw or cooked. Sharp suggests grating and baking them into your go-to muffin recipe or adding them in raw form to smoothies.
8. Pomegranates
Filled with juicy and tart seeds called arils, pomegranates are loaded with heart-healthy antioxidants that can reduce inflammation. The arils are also high in gut-friendly fiber. Fun (and messy!) to eat and a favorite with kids, you can also toss pomegranate arils into your yogurt for an added crunch.
The Bottom Line on Fall Superfoods
It’s easy to get caught up with the latest trend in superfoods, but don’t only focus on eating a lot of a few items. “In general, the more color on your plate, the more health benefits you’ll reap,” says Rhone.
“Eating a variety-filled diet, while allowing yourself to enjoy a seasonal pastry or cookie in moderation, is key to maintaining a healthy balance,” Shaw adds.
Michalczyk concludes that it doesn’t have to be hard to incorporate superfoods into your diet. “It can be as simple as making sure you always include at least one fruit or vegetable at every meal.” Have fun with it, says the expert. “To reap the benefits of seasonal superfoods — let's say squashes in the fall — pick one up at your grocery store or farmers market and challenge yourself to try a new recipe with it.”
So go ahead and explore the best of fall’s scrumptious superfoods, and remember that the goal is to add variety — and pleasure — to your plate.
