With the more relaxed, carefree days of summer in the rearview mirror, you may be re-focusing your fitness and nutrition goals as you head into fall. The new season offers a great opportunity to incorporate a variety of nutritious, in-season superfoods into your diet to help you recover from summer’s indulgences and prepare for the colder months ahead. These superfoods are delicious and packed with essential nutrients to boost your immune system and support your nutrition goals.
Keep reading as we explore a few fall superfoods to aid your post-summer recovery!
12 Fall Superfoods to Get You Through the Season
- Sweet Potatoes: These root veggies are high in fiber, vitamin A, and antioxidants, but 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.
- 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.
- 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.
- 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.
- 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.
- Brussels Sprouts: With so many different ways to enjoy them, these aren’t your mom’s brussel 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.
- 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.
- 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.
- 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
Incorporating these fall superfoods into your meals can help you recover from the summer months and support your nutrition moving into the fall. And if you’d like professional support in rebooting your nutrition and fitness goals this fall, reach out to Forge. Our team of certified trainers and nutritionists is ready to support you!