Skip to main content
take the reality check diet analysis take the reality check diet analysis

Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

10 Flavorful Fall Superfoods

As summer comes to an end, it's time to welcome everyone's favorite fruit and vegetable superfoods of the fall season! Filled with warm aromas and flavors, from fall-favorite pumpkins to sweet and tart pomegranates saying goodbye to summer and hello to fall is easier than ever!

10 Flavorful Fall Superfoods

The fresh summer produce treated us well while the season lasted. But with summer coming to an end, it is time to welcome the fruit and vegetable superfoods the fall season has to offer! Filled with warm aromas and flavors, saying goodbye to summer and hello to fall will never seem so appetizingly appealing!

10 Flavorful Fall Superfoods

1. Apples

Fall weather brings freshly-picked apples right off the tree and baked right into a homemade apple pie. But apples are much more than a fall fruit in season, as they are considered a fall superfood related to their fiber content (both soluble and insoluble) and antioxidant properties - the powerful combination lowers the risk of cancer, diabetes, hypertension and heart disease.

2. Walnuts

If you look relatively close, walnuts resemble the shape of a human brain. Coincidence? Research suggests not. Reports have actively shown the consumption of walnuts may boost memory, concentration and the rate of information processing, all relative to its omega-3 fatty acid content. Combine the fall superfoods, walnuts and apples, for a guilt-free fall favorite!

3. Pears

Similar to apples, pears also offer high fiber both in the skin (insoluble fiber) and flesh (soluble fiber). The duel fiber content helps to improve digestive health, lower cholesterol levels, and moderate blood sugars. Ditch standard pear desserts loaded with sugar and try this guilt-free baked pear recipe, flavored with a natural sweetener and healthy fat!

4. Pumpkins

Pumpkin is exceptionally popular come fall time. Pumpkins are a significant source of vitamin A (offering almost 200 percent of its daily need!) as well as fiber, potassium and vitamin C. Throw in smoothies and shakes or into oatmeal for added flavor and nutrients. And do not forget about the pumpkin seeds, as they are notable polyphenol sources - powerful antioxidants that may reduce heart disease, certain cancers, and brain deterioration and weakening.

5. Sweet Potatoes

Though sweet potatoes may have an unhealthful connotation, they are a rich source of fiber, vitamins A and C. Sweet potatoes offer more potassium than a banana, providing almost 80 percent of daily needs! These guilt-free sweet potato fries are healthy and delicious!

6. Acorn Squash

Though considered a winter squash, this vegetable superfood is a fall classic. Its appearance is distinct of a green skin, often speckled with orange patches, with a yellow-orange flesh. Acorn squash is naturally low in calorie, sodium, fat and cholesterol yet loaded with vitamins and minerals including potassium, magnesium, folate, and vitamins A and C. Check out this stuffed acorn squash, packed with other notorious superfoods!

7. Brussels Sprouts

These miniature cabbage lookalikes are considered to be a leafy, green vegetable. Whether roasted or steamed, brussels sprouts are an excellent source of vitamins C and K along with other notable nutrients including fiber, folate, copper, potassium and phosphorus.

8. Cauliflower

The expansion of cauliflower has truly become popularized in the health world over the years - prepared into pizza crusts, substituted for mashed potatoes, and blended into soups. But with its noteworthy nutrition profile, it is no wonder why it has become more than solely featured on a vegetable platter. This vegetable superfood offers protein, thiamin, riboflavin, potassium, phosphorous, fiber, just to name a few... Try this stuffed shells recipe paired with the featured Italian roasted cauliflower!

9. Pomegranates

Although this seedy fruit may seem exotic and associated with warm weather, pomegranates are actually harvested throughout August to December. Pomegranates feature a smooth outer skin with the actual edible portion consisting of small seeds inside, also known as arils. The vibrantly-colored arils are powerful antioxidants, shown to boost immunity and reduce the risk of cancer. Check out this guilt-free pomegranate mojito recipe!

10. Carrots

This vegetable superfood is a fall staple. Carrots are an inexpensive and versatile crop boasting with amazing health benefits. Add shredded carrots to salads or soups, add into casseroles, or simply roast and pair with numerous entrees!

Sydney Lappe's Photo
Written By Sydney Lappe, MS, RDN. Published on November 07, 2012. Updated on May 10, 2019.


Follow @bistroMD

Start Your Diet Today!

Theme picker

as seen on...
Dr Phil
Lifetime Network
The Biggest Loser
The Doctors