PUSH Health, Fall Season's Health Foods

PUSH Health

Fall Season’s Health Foods

Superfoods are cherished by nutrition experts and food lovers alike because they offer a dense concentration of nutrients for optimal health. The freshest superfoods, especially those in season, are always the best choice. Eating seasonally brings numerous benefits, such as better prices, enhanced flavor, and texture. By indulging in seasonal produce, you’re more likely to enjoy whole, unprocessed foods. While the vibrant colors of summer may fade, autumn brings its own bounty of nutritious superfoods. Here are some of the best Fall superfoods, as recommended by experts:

Brussels Sprouts

Brussels sprouts are harvested in the Fall and belong to the same cruciferous vegetable family as broccoli and cauliflower. Brussels sprouts contain sulforaphane, a natural plant compound with neuroprotective and anti-cancer effects. Brussels sprouts are also a great source of fiber, with 0.7g per sprout, which can help you reach your daily fiber intake goal of 25 grams for women and 38 grams for men. This fiber supports gut health, lowers cholesterol, and can protect against colon cancer and Type 2 diabetes. For a delicious Fall dish, try roasted Brussels sprouts with pecans or enjoy them raw in a grated Brussels sprout salad.

Apples

Fall is synonymous with apple season, and for good reason. Apples are packed with fiber— each one contains about 5 grams, which is 20% of your recommended daily intake. They are also rich in vitamin C and potassium and are easy to pack and carry. Pairing apples with nut butter or yogurt can give you an added protein boost. Apples are versatile and dehydrating them is a great way to preserve their flavor and nutrition for months to come.

Pomegranate

Pomegranates make their return in the Fall, offering a burst of vibrant color and nutrition. Pomegranates are loaded with antioxidants, prebiotic fiber, polyphenols, and vitamin C. These nutrients make pomegranates a powerful food for boosting immunity during cold and flu season. Additionally, they support heart health by protecting cholesterol from oxidation, which can prevent plaque buildup in the arteries. Enjoy pomegranates by making a vinaigrette for salads or grain bowls. Though they can be tricky to peel, the reward is well worth it.

Squash

In addition to pumpkins, Fall offers a variety of other nutrient-packed squashes. Squashes are rich in carotenoids, which are antioxidants that support the immune system. Delicata squash is high in fiber, vitamin A, potassium, and antioxidants. Roast Delicata squash slices in avocado oil with salt for a side dish or add them into a salad.

Pumpkin

One of Fall’s most iconic foods, pumpkin is a powerhouse superfood. Pumpkins are loaded with immune-supportive antioxidants like vitamin A and vitamin C. Just half a cup of pumpkin puree provides 104% of your recommended daily value of vitamin A, which is essential for immune function and infection defense. For a seasonal dish, try a hearty turkey pumpkin chili.

Pumpkin Seeds

Even if you’re carving pumpkins for decoration, don’t overlook the nutritional benefits of the seeds inside. Just one ounce of pumpkin seeds provides 25% of the daily recommended zinc intake, which is crucial for healing and recovery. They are also a good source of iron, offering about 15% of the recommended daily intake in just a quarter cup. Pumpkin seeds are rich in fiber and omega-3 fatty acids, which support heart health, gut regularity, and reduce inflammation. Roast them with your favorite seasonings and enjoy them as a snack or salad topping.

These Fall superfoods are packed with nutrients and flavor, making it easy to enjoy a healthy and delicious autumn diet. From hearty squashes to sweet apples and crunchy pumpkin seeds, the season’s bounty offers a variety of ways to indulge in whole, nutritious foods.