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10 Fall Superfoods to Add to Your Diet

Help keep your immune system strong with these healthy, fall foods.

Fall is here! Now is the perfect time to revamp your diet with delicious seasonal fruits and vegetables. Looking for some fall ideas? Not only do these fall favorites offer comfort and warmth, but they also provide a multitude of health benefits throughout the year.

Eating the right foods can help keep your immune system strong, which is important in the fall as we are getting into flu season. Fortunately, fall offers an array of healthy superfoods to add to your diet. The following is a list of ten healthy fall foods you should pick up from the grocery store at once.

  1. Apples

    Apples contain a high amount of fiber, which keeps you feeling full for longer. Fiber-rich foods are helpful for those trying to lose weight and keep off those extra pounds during this festive time of year. They also benefit the digestive system and may even boost brain health when consumed as an alternative to processed snacks. Plus apples make a delicious fall dessert. You can use them for apple crisp, apple butter, and more.
  2. Cranberries

    This tart fruit contains anti-inflammatory effects that may lower the risk of cardiovascular disease. They improve renal function and are helpful for those who suffer from frequent urinary tract infections. Try adding cranberries to your salads and smoothies, or enjoy them right out of the bag.
  3. Pumpkin

    Pumpkin pie is the quintessential fall dessert. Pumpkin desserts are not only delicious but they are incredibly good for you! That’s because pumpkins are rich in vitamins and minerals, especially potassium and magnesium. Healthy potassium levels can help you regulate your blood pressure while magnesium helps support healthy blood sugar levels.

  4. Cinnamon

    Cinnamon is a popular ingredient during the holiday season. Cinnamon elevates the flavor profile of festive dishes and also contains antioxidants which may reduce the risk of heart disease Add a sprinkle of cinnamon to your sweet potatoes, yams, or to a cup of your favorite tea to reap the benefits of this powerful spice.

  5. Winter Squash

    Spaghetti squash, acorn, and butternut are a few examples of winter squash. While they may take some effort to prepare, they are chock full of flavor and nutrients. They contain alpha-carotene and beta-carotene, which are great for eye health. They are also excellent sources of fiber and potassium. Use spaghetti squash as a low-carb alternative to pasta or dice up butternut squash, add some seasonings, and roast it for a hearty appetizer.

  6. Brussel Sprouts

    Brussel sprouts may be an acquired taste for some, but they pack a powerful punch. They contain high amounts of fiber, antioxidants, vitamins, and minerals and are great for bone health. Try caramelizing or roasting them with a drizzle of olive oil and your seasonings of choice.

  7. Sweet Potatoes

    While many people only eat sweet potatoes during Thanksgiving, there are many reasons why you should eat them throughout the fall and winter seasons. Sweet potatoes contain zinc, thiamin, potassium, and many other vitamins and minerals that can boost your immune system and lower your risk of heart disease. Sweet potatoas are not only good for you, but they are yummy in fall desserts. Need a little inspiration? Check out thse sweet potato fall dessert ideas.

  8. Cruciferous Vegetables

    Broccoli and cauliflower are part of the cruciferous vegetable group. These vegetables provide high amounts of selenium, phytochemicals, potassium, and vitamins B and C. Some studies suggest a link between consuming cruciferous vegetables and a reduction in cancer risk.

  9. Beets

    If you struggle with your blood pressure, you may want to add beets to your diet. Beets contain nitrates which help widen blood vessels, making it easier for healthy blood flow. This can lead to a marked decrease in high blood pressure over time. Enjoy them whole, or add beet juice to your morning smoothies for a nutritional boost.

  10. Walnuts

    Walnuts are a great source of alpha-linolenic acid, which is a healthy unsaturated fat. Studies have suggested a link between eating walnuts and a lower rate of cardiovascular disease. You can enjoy walnuts in moderation as a heart-healthy snack throughout your workday.

 Final Thoughts

The holiday season doesn't mean you have to skimp out on flavor to stick with a healthy diet. By adding these healthy fall foods to your dinner lineup, you can still enjoy this festive time of year without feeling deprived.    

Besides the above fall foods, you can also stay healthy this fall by supplementing with immune-boosting antioxidants and enzymes like Glutathione, a naturally occurring antioxidant that plays an important role in immune system functioning.


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