The top 10 fall health foods
Sweet potato casserole, apple pie, and pumpkin bread are all synonymous with fall. But they’re not exactly healthy. Instead, eat more of these ten delicious autumn foods that are nutritious, too:
1. Beets
Beets are a sweet root vegetable that’s super healthy for you. They contain betalain, which is a phytonutrient that has been shown to help detoxify your body. Try roasting sliced beets in the oven and then topping them with some goat cheese for a yummy side dish.
2. Pears
Pears, along with apples, are the quintessential fall food. They’re rich in pectin, which is a soluble fiber that helps you feel fuller for longer. Pears make great snacks as well — pair them with some cheese!
3. Brussels sprouts
Brussel sprouts are low in calories but high in fiber. They’re also packed with vitamin K, a nutrient that has been associated with less abdominal fat and stronger bones. Try roasting some Brussels sprouts with olive oil and garlic.
4. Pumpkin
Pumpkins aren’t just for pie! They’re actually a superfood. Filled with vitamins A, C, and K, pumpkin is a nutritious fall treat. Just one cup of pureed pumpkin contains seven grams of fiber. For a healthy breakfast, stir two tablespoons of pumpkin puree into a cup of greek yogurt and sprinkle with cinnamon.
5. Turnips
While most people overlook turnips, they’re rich in sulfur, a mineral that helps boost your metabolism. Turnips are also a good source of protein, omega-3 fatty acids, and B vitamins, which are essential for health. Try eating them raw in salads or mashed as a potato substitute.
6. Figs
Figs are the perfect natural dessert because they’re sweet and easy to eat. Figs also contain lots of fiber and other essential nutrients, such as vitamin B6 and potassium, which are important for maintaining proper energy levels.
7. Acorn squash
This winter squash is packed with vitamin C, potassium, and fiber, all of which stabilize blood sugar levels and keep you full. Simply roast some acorn squash with butter, cinnamon, and honey.
8. Rainbow chard
Rainbow chard is super colorful and nutritious. It’s high in vitamins K, C, and A, and rainbow chard has been shown to decrease blood sugar and lower insulin resistance. Sautee it with some olive oil and garlic.
9. Sweet potatoes
Forget regular potatoes — reach for sweet potatoes instead. They’re packed with vitamins A and C as well as fiber, which promote gut health. Roast sweet potatoes in the oven for a delicious side dish.
10. Apples
This favorite fall food is rich in fiber, full of vitamins, and low in calories. Throw chopped-up apples into a salad or pair with peanut butter for a healthy afternoon snack.
Indulge in these harvest delights
While autumn is filled with plenty of pumpkin spice lattes, apple cider, and sweet potato pie, you should also be sure to indulge in nutritious fall fruits and vegetables to maintain overall health.
References
- “7 Delicious Fall Foods That Are Great for Weight Loss,” Women’s Health, September 16, 2014.
- “7 Fall Foods That are Perfect for Weight Loss,” Self, September 9, 2016.
- “20 Fall Superfoods for Weight Loss You Should Be Eating This Season,” Redbook, October 15, 2018.
