Superfoods To Supercharge Your Diet

Health | Superfoods

Eating Superfoods or even combining them will be amazing for your health and improve diet too.

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Many people get in “reset” mode come the fall, but there’s no need to make drastic changes. In fact, drastic changes are very unlikely to result in long term success. Instead, embracing seasonal foods in an effort to make healthier choices can be an effective strategy.

“For example, when you want something sweet reach for dates,”. “These little super fall sweets are packed with 20 grams of fast-absorbing carbohydrates that are essential to building muscle after a vigorous strength workout.” While for snacking roasted or raw pumpkin seeds are a go-to. “They are great to snack on before bed because they are high in fat which help satiate hunger and attack those midnight munchies. Pumpkin seeds are an excellent source of iron, with 2.5 mg of iron per oz.”

But there are plenty of other good-for-you superfoods that are at their peak this time of year.

Cauliflower

“Cauliflower has its peak season during the fall months of September to November. As a dietitian, I’m always adding cauliflower to my plate—it’s low in calories and rich in nutrients like vitamin C, folate and fiber. If you’re not a huge fan of cauliflower by itself and looking for creative ways to sneak it in, try blending into smoothie bowls or creamy sauces. You’ll also find it in fun products like these Cali’flour Foods flatbreads and pizza crusts. I love how these contain fresh cauliflower as the main ingredient alongside two other simple ingredients–egg whites and mozzarella.”

“Although apples are available all year, many varieties reach peak season during the fall. One of my favorite varieties to enjoy year-round is Envy Apples because they have balanced sweetness, delicious crunch, and naturally remain white longer. Apples are a great source of soluble fiber and immune-supporting vitamin C. Try adding apples to baked goods, slice over salads, or blend into morning smoothies.”

“Although kale often gets a bad rap due to its rough texture and bitter taste, when prepared correctly it can be a great seasonal green to include in your diet. Kale is packed with nutrients like vitamins C, K, and E; calcium; and beta-carotene. Try massaging kale with some oil and salt to break down some of the bitterness before using it in a salad. Kale is also a great addition to one pot soups and pasta dishes.”

Winter Squash

“There are so many varieties of winter squashes including acorn, butternut, and spaghetti. The yellow and orange color of these squashes means they’re packed full of a plant pigment called “carotenoids”. Carotenoids have many beneficial roles in the body like supporting immune and eye health as well as protecting the skin and cardiovascular systems through their antioxidant effects. Try making spaghetti squash pasta, adding roasted acorn squash to stir fries, or blending butternut squash into a comforting soup.”

Pumpkin

“Fall isn’t complete without enjoying something that’s pumpkin-flavored. Pumpkin is a great source of beta-carotene which is a powerful antioxidant and is converted to vitamin A in the body. Pumpkin may also support immunity due to its high levels of several immune boosting vitamins, including vitamin C. Try adding pumpkin puree to oatmeal, soups, or mug cakes.”

They are great to snack on before bed because they are high in fat, which helps satiate hunger and attack those midnight munchies. Pumpkin seeds benefits for hair include being an excellent source of iron, with 2.5 mg of iron per oz.

Beets

“Along with adding amazing color to your dishes, beets are chock-full of nutrients like vitamin A, vitamin C, and heart healthy nitrates. Beets get their vibrant red color from betalain pigments which have been found to support the immune system and have anti-inflammatory effects. I like to roast cubed beets and add them over grain bowls or goat cheese salads.”

Sweet Potatoes

Sweet potatoes are a versatile root vegetable rich in beta-carotene, fiber, and potassium. They’re excellent for promoting gut health and supporting a strong immune system. Whether mashed, roasted, or baked into fries, sweet potatoes are a nutrient-packed addition to any meal. For a seasonal treat, try topping baked sweet potatoes with cinnamon, a drizzle of honey, and chopped walnut.

Cranberries

Cranberries aren’t just for holiday dinners—they’re a powerful superfood with a unique tart flavor. These berries are loaded with antioxidants and vitamin C, making them fantastic for supporting urinary tract health and boosting immunity. Use them fresh in salads, blend them into smoothies, or simmer them into a naturally sweetened compote for oatmeal and yogurt.

Pomegranates

The vibrant seeds of a pomegranate, also known as arils, are a juicy and tangy superfood bursting with antioxidants, vitamin K, and potassium. Their anti-inflammatory properties may also help lower the risk of chronic diseases. Sprinkle pomegranate seeds over salads, mix them into quinoa bowls, or simply snack on them for a refreshing burst of flavor.

Brussels Sprouts

These tiny cabbages are fall favorites, known for their high fiber content and wealth of vitamins C and K. They also contain glucosinolates, compounds that support the body’s detoxification process. Roast Brussels sprouts with a bit of olive oil, salt, and a touch of balsamic glaze for a caramelized and delicious side dish.

Parsnips

Parsnips may not get as much attention as other root vegetables, but they’re a fantastic source of fiber, vitamin C, and folate. Their naturally sweet and nutty flavor makes them perfect for roasting, mashing, or using in soups. For a fun twist, try parsnip fries seasoned with paprika and garlic powder.

Persimmons

Persimmons are a lesser-known fall fruit that pack a punch when it comes to nutrition. They’re rich in vitamins A and C, fiber, and manganese. Their sweet and slightly tangy flavor pairs well with salads, yogurt bowls, or even as a stand-alone snack. Look for Fuyu persimmons for a firmer texture, or Hachiya for a softer, custard-like consistency.

Walnuts

As the weather cools down, walnuts are an excellent source of plant-based omega-3 fatty acids, protein, and magnesium. They’re known to promote brain health and reduce inflammation. Sprinkle walnuts over oatmeal, blend them into pesto, or simply snack on a handful for a satisfying crunch.

By incorporating these superfoods into your meals, you’ll not only enjoy seasonal flavors but also nourish your body with essential nutrients. Whether you’re blending, roasting, or snacking, these ingredients are sure to supercharge your diet!