Best Fall Foods For Health

13 Seasonal Superfoods to Energize You

best fall foods

Superfoods are foods that contain more nutrients than the average food. The best fall foods for health are the ones mother nature gives us during this season. They encompass a variety of fruits and veggies the body needs to antidote the qualities present in the changing season. For instance, fall is cool, dry and windy. To counteract these effects, you need more cooked, heavy, oily foods to stay balanced.

These are the 13 best seasonal superfoods that you want to eat more of during the fall season to keep you healthy through the winter.

Best Fall Foods For Health

1. Apples

best fall foods for health

Apples are a “miracle food” to eat in the fall because they help to cool your body down after the heat of summer. They contain loads of fiber to clean out your intestines and prepare them for the dry winter ahead. High in vitamins A and C and calcium, apples reduce the risk of heart disease, hypertension, and cancer.

The skin of a raw apple is beneficial because it can help remove plaque from the intestinal tract. At the same time, it can be difficult to digest and can cause gas.

The best way to eat apples in fall and winter is to cook them. Cooked apples are often called “stewed apples.” Ayurveda considers stewed apples one of the most healthy breakfast foods for this season. Stewed apples stimulate digestion, metabolism and a healthy bowel movement.

Stewed Apples

 To make a nourishing stewed apple you'll need:
One whole organic apple cored and peeled
Three whole cloves
a dash of cinnamon and cardamom
1/4 purified water
1. Peel and dice an apple
2. Add cloves, cinnamon, and cardamom
3. Cover and simmer for about 20 minutes or until tender.
4. Remove and discard cloves.
5. Let cool a bit

2. Butternut Squash

best fall foods for health

Not only is butternut squash the ultimate comfort food, but it is also an excellent food for fall health. Harvested in the late summer, it has demulcent qualities to antidote the dry conditions of fall. This winter squash is a great food to eat more of in autumn because it's grounding, prevents inflammation and promotes a healthy immune system. 

It's also popular for its texture and sweetness which pairs well with fall spices.
Butternut squash is an excellent source of:
  • Omega-3 fatty acids
  • Vitamins A & C
  • Manganese for healthy bones
  • Fiber for regulating your bowels
  • Potassium
  • Vitamin B6 essential for a healthy immune and nervous system.
One of my favorite simple ways to eat Butternut squash is to halve it lengthwise and take the seeds out. Then drizzle with about three tablespoons of olive oil. Sprinkle with fennel seeds and a generous amount of salt and pepper. Roast until it's tender and browned, about 45 minutes.

3. Pumpkin

best foods for fall health

Far beyond a fall decoration, pumpkins are an ideal squash to eat in fall because they are heavy, sweet and cooling. They are a great transition food from summer to fall. You just want to avoid the pumpkins grown for jack-o-lanterns. When buying seasonal pumpkins, choose the smaller variety for the best flavor and texture.
Pumpkins are high in fiber, containing more than 20% of your daily recommended dose, and an excellent source of B vitamins. The B vitamins, potassium and fiber make pumpkin a valuable ally against high blood pressure and strokes.
Additionally, pumpkin seeds can be dried for a great fall and winter snack.

This Pumpkin Millet is one of our fall favorites:

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4. Pears

fall foods for health

It's the sweet, juicy pears that are best in fall. The crisper, more astringent variety is more suitable for spring.
Pears are often used as an alternative to apples. You can try baking them or even boiling them, and turn them into a delicious sauce that you can enjoy as a snack.
High in vitamin C and iron, the skin of pears contains as many phytonutrients as the flesh. These nutrients include antioxidants, flavonoids, and phytonutrients.
People with type 2 diabetes can enjoy the flavonoids in pears that can improve insulin sensitivity. They are low in calories them a great snack to eat if you are restricting your caloric intake.
Try substitution pears for the stewed apple recipe above, or mixing them. Delicious!

6. Cauliflower

It's not easy being a white vegetable! But still, cauliflower is a very interesting plant. Part of the cabbage family it's a cruciferous vegetable with a nutty flavor. You can mash it into a potato-like texture and even find recipes to make a sort of dough for a delicious pizza.
Cauliflower is high in vitamin C, vitamin K, omega-3 fatty acids, and minerals like choline and phosphorus. It also falls on the list of vegetables that are a great source of iron and manganese.
Now, here's how to make that pizza dough:

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7. Brussels Sprouts

If you disliked Brussel sprouts as a kid, give them another try. Many people have told me they feared and avoided them as a child, but found they love them as adults.

They are an excellent source of Vitamin C and K and contain a good amount of B vitamins such as vitamin B6, folic acid, and other essential minerals. They are also an excellent source of protein and fiber and contain no cholesterol.

Adding Brussel sprouts to your diet is easy because you can prepare them many different ways. You can oven-roast them; stir-fry, bake or shred them. My favorite way is to steam with a little ghee and lemon juice or with a vinaigrette.

8. Pomegranate

fall foods for health

This delicious fruit has a long tasty history with civilizations of ancient times. In fact, it is one of the oldest fruits known to humanity.
Pomegranates dwarf the number of antioxidants found in wine or tea. Besides having liver-cleansing properties, they are also rich in vitamin C to boost immunity.
Pomegranates are also an excellent source of B vitamins, vitamin-K, and minerals like potassium, calcium, and manganese.
Pomegranate seeds are deliciously juiced or sprinkle them on salads.

9. Sweet Potatoes

Sweet potatoes are far more nutritious than white potatoes. They are one of the best foods for more energy and are ultra-high in fiber, and deliver a payload of trace minerals.
This root vegetable is an excellent source of beta-carotene and vitamin A necessary for healthy vision and skin. They are high in Vitamin C, manganese, copper, potassium and niacin.
Sweet potatoes are heavy, so make sure you cook and spice them well so that you can easily digestion them.
They are delicious baked and mashed and taste great on their own without adding extra sugar. But try them with a bit of maple syrup for something sublime.
Here's how I love to fix them in fall months.
1, Turn your oven on to 400 F.
2. Peel and quarter the sweet potatoes. Arrange in an even layer in glass baking dish.
3. Mix some butter or olive oil, maple syrup, lemon juice, salt, and pepper and pour the mixture over the sweet potatoes. Toss and mix to coat.
4. Cover for 15 minutes. Uncover and cook another 40-45 minutes or until starting to brown.

10. Carrots

As far as root vegetables go, carrots are among the most well-known and nutritious. Harvested in the fall, they are sweet and crunchy and rich in antioxidants and fiber. Plus they are loaded with beta-carotene and vitamin A.

Carrots also have high calcium content which makes them an excellent choice for healthy bones and teeth.

Here's a fun and yummy way to enjoy carrots that everyone loves!

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11. Leeks

best fall foods for health

A member of the onion and garlic family, leeks are great for the blood. They are a good source of Vitamin A and E, manganese, vitamin B6, copper, iron, folate and vitamin C.
High in fiber, leeks can help you to fight both cancer and help you to prevent heart disease and stroke.
One of my favorite ways to cook leeks is just to melt a bit of butter over medium heat. Then add the leeks with salt and pepper and stir to coat. Turn the heat to low, cover the pan and gently cook them for about 15 minutes. Stir them half way through till tender.

12. Parsnips

fall foods for health

Parsnips are sort of like the turnip’s much cooler cousin. They have a much milder flavor, and so it is easier to eat and will pair with more types of food more easily.
This root vegetable contains potassium, manganese, magnesium, phosphorous, zinc and iron. Besides an impressive range of vitamins, including vitamin B, vitamin C, vitamin E, and vitamin K, as well as high levels of fiber and some protein.

Parsnips are great at preventing constipation, fighting cancer and reducing the cholesterol. Eat more of them if you have psoriasis or eczema.

I like to roast them with a little honey, mustard glaze.

Roasted Parsnips With Maple Mustard Glaze

  1. Preheat oven to 400F
  2. Peel and halve lengthways
  3. Put them in a shallow dish with enough olive oil to coat
  4. Season with salt and pepper and roast for 40-45 minutes or till golden
  5. Mix maple syrup and whole grain mustard and pour over parsnips for the last 5 minutes of cooking time.

13. Dates

foods for fall health

Harvested in the fall, dates have been a beloved food dating back thousands of years. They are sweet, heavy and rich in fiber and antioxidants. In fact, dates are considered a rejuvenative tonic for weak bodies. Dates replenish your energy and boost your energy almost immediately.
Dates are an excellent source of iron and potassium and are a great sugar substitute in recipes. You can easily replace 1 cup of sugar with 1/2 cup pitted dates mixed with 1/2 to 1 cup hot water until you get a thick paste.
Or you can eat them just as they are! 

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Written by Jackie Parker


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  1. Excellent web page on super foods to consume during the fall. I found your web page to be very informative with lots of good information. There were a few fruits and vegetables on your list that I have never eaten before. Good to have this information! I will show your list to my wife the next time she goes to the super market. Good luck with your website.

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