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Autumn is one of my favorite seasons for fruits and vegetables.
The restaurant offers a variety of delicious and healthy menu items made with seasonal ingredients such as squash, squash, pomegranates, and pears. Not to mention, seasonal food tastes better, is more available, and is more affordable.
These 10 foods not only add nutrition to your plate, but they’re also great for comforting fall dishes like soups, roasted vegetables, casseroles, baked goods, and even breakfast favorites like oatmeal and smoothies.
What are the healthiest fall foods?
pomegranate
This vibrant fall fruit is packed with nutrients such as fiber, vitamin C, vitamin K, and folic acid. But most notably, pomegranates contain polyphenols, inflammation-fighting plant compounds that have been widely studied for their health benefits.
the study Eating pomegranate arils (seeds) and drinking pomegranate juice are associated with reduced obesity, diabetes, cardiovascular disease, and even some types of cancer.
Add pomegranates to your morning oatmeal or yogurt, or toss with roasted vegetables for an easy side dish.
Other autumn health foods
Look for these nutritionist-approved healthy fall foods at your supermarket or local farmers market.
apple
Apple picking is not only a fun fall experience, but eating apples is also good for your health. This fall’s popular menu is rich in variety and nutritious. An apple is packed with fiber and vitamin C, so eat it at snack time or incorporate it into sweet and savory dishes to boost your digestion and immunity this fall.
pumpkin
In August, you can start to see sweets made with pumpkin spice, but pumpkin is a fall fruit. Rich in beta-carotene, a precursor to vitamin A, pumpkin is good for your eyes and helps fight inflammation.
Canned pumpkin puree is a convenient food for making soups, baked goods, oatmeal, smoothies, and more. If you want to roast a whole pumpkin, scoop out the seeds, rinse them, and add them to the baking sheet for a healthy, high-protein snack.
winter squash
There are many different types of winter squash, including butternut, delicata, acorn, spaghetti, pumpkin, and honeynut. Each has a unique flavor and texture, but they all contain fiber, vitamin A, vitamin C, potassium, magnesium, and carotenoids, all of which are known to be beneficial plant compounds.
Orange foods contain nutrients that are beneficial for eye health. Winter squash actually contains two compounds: lutein and zeaxanthin. shown Slows the progression of eye diseases such as age-related macular degeneration (AMD) and cataracts.
cranberry
Cranberries are a staple on any Thanksgiving table. In their purest form, cranberries are highly tart and rich in vitamin C, fiber, and antioxidants. the study Eating cranberries and drinking cranberry juice can improve heart health reduce Risk of urinary tract infection.
Cranberries are very sour, so they are often boiled down with sugar. If you eat cranberries regularly, be aware of your added sugar intake.
mushroom
Mushrooms grow year-round, but their earthy flavor and meaty texture scream “autumn.” It is often used in fall dishes such as soups and meatloaf. Mushrooms are the only vegetable that contains vitamin D, an important nutrient for bone health, but it’s difficult to get from your diet. Vitamin D is fat-soluble, so cooking mushrooms in oil, such as olive oil, increases absorption of the vitamin.
pear
Pears are my favorite fruit because they are versatile, juicy, sweet, and rich in fiber. Each pear contains 20% of your daily fiber, which is helpful since most people don’t meet their daily needs. Be sure to eat the skin, as it contains dietary fiber.
Brussels sprouts
Brussels sprouts are rapidly gaining popularity. This little cabbage is rich in fiber and vitamin C, which will keep your digestive and immune systems healthy throughout the cold months. Brussels sprouts are easy to roast and add as a garnish or the star of a pasta dish.
cauliflower
Containing nutrients such as vitamin C, dietary fiber, and magnesium, cauliflower is a must-eat cruciferous vegetable this fall. Due to its “meaty” texture, cauliflower is sometimes used as a substitute for chicken wings or steak in vegetarian dishes.
parsnip
Parsnips are a sweeter alternative to carrots. These white, starchy root vegetables are rich in nutrients such as fiber, potassium, and vitamins C and E. Puree parsnips into a sweet mash and roast them in the oven or add them to baked goods (like Hello Parsnip Banana Bread) to add moisture and sweetness.
persimmon
Depending on where you live, you may never come across persimmons in stores. However, if you are lucky enough to try a tomato similar to this one, you will enjoy its sweet and juicy flavor.
Persimmon season is limited to autumn, so be sure to eat them to get your vitamins A and C.
sweet potato
Like other orange foods, sweet potatoes are a great source of vitamin A. It also contains dietary fiber, potassium, magnesium, and vitamin C. Potatoes are a starchy vegetable that provides energy for exercise, which is why many athletes rely on them as a source of energy for their workouts.
Mashed, roasted, or enjoyed as fries, sweet potatoes are an inexpensive and delicious vegetable side dish.
