Don’t be sad to see the last of your favorite summer produce, such as watermelon, peaches, and plums, dwindle down at the local grocery store. Farm fresh produce is available long after summer is over. The autumn harvest brings plenty of delicious and nutritious fruits and vegetables for you to enjoy, including apples, pumpkins, pomegranates, and so much more. These nutritious fall superfoods can help offset the lack of sun and natural vitamin D and give your body a much-needed boost of immunity through cold and flu season. Here are the best 50 superfoods fall has to offer:
Apples are a rich source of plant chemicals called flavonoids. Plus, they’re also high in pectin, a fiber that breaks down in your gut and keeps you feeling full and satisfied after eating.
Pumpkin is extraordinarily high in vitamin A. In fact, just one cup of cooked pumpkin contains 245% of the recommended daily intake, which can help boost eye health, strengthen your immune system, and support your bone health.
Brussels sprouts are packed with antioxidants, fiber, vitamin C, and vitamin K. They’re also known to reduce inflammation and have been shown to act as natural detoxifiers for the body.
Eggs are one of the few sources of vitamin D, which is especially important in the fall due to the lack of natural sunlight. Vitamin D helps our bodies fight disease and can actually help prevent you from catching a cold or the flu.
Pears contain over 6 grams of fiber, which is more fiber than a one-cup serving of kale. Fiber helps you maintain a healthy weight, reduces your risk of type 2 diabetes, and improves your digestion.
Parsnips provide a good source of folate, vitamin C, and fiber. They also contain heart-healthy potassium and poly-acetylene antioxidants, which may provide several protective health benefits.
Rutabaga is packed with a diverse range of vitamins, minerals, and antioxidant compounds. It also contains glucosinolates, which are rare, sulfur-containing compounds that have been shown to have anti-cancer potential.
A great source of fiber, butternut squash also provides vitamins A, C, E and B, as well as essential minerals including calcium, magnesium, and zinc. They’re beneficial to both eye health and immune system function.
Pomegranate is a good source of vitamin A, vitamin C, and vitamin E, as well as folic acid. It’s also high in punicic acid, which has been found to help lower cholesterol and triglycerides, as well as reduce blood pressure.
Rich in a variety of variety of carotenoids, including lycopene and beta-carotene, tomatoes are thought to play a role in chronic disease prevention. They’re also high in potassium, a mineral that many Americans fall short on in their diet.
Bell peppers are an excellent source of vitamin A, vitamin C, and potassium. They also contain a healthy dose of fiber, folate, and iron. Bell peppers provide a healthy crunch without a lot of calories, making them an ideal fall superfood for snacking, and they’re an excellent ingredient for adding flavor to many fall dishes.
Antioxidants and other nutrients in ginger may help prevent arthritis, inflammation, and wide range of infections. It has also been known to reduce nausea, stomach pain, and other symptoms.
Kale is a nutritional powerhouse with vitamins A, K, and C, calcium, potassium, copper, and manganese. Plus, it’s weight-friendly, with about a cup of raw kale clocking in at just 33 calories and 7 grams of carbohydrates.
With calcium, iron, potassium, and protein, beets are high in some of the most essential nutrients. They also contain high levels of antioxidants and anti-inflammatory agents that may help reduce the risk of some cancers.
Rich in nutrients, figs may improve blood pressure and vascular health, while decreasing your risk of heart disease. Studies have also shown that figs can lower blood sugar levels.
Kumquats are high in vitamin C and offer a high amount of vitamin A. Plus, their skin is full of fiber and antioxidants that can protect your cells and reduce inflammation.
Mushrooms are high in B vitamins, phosphorus, vitamin D, selenium, copper, and potassium. They’re high in plant substances, such a polysaccharides, indoles, polyphenols, and carotenoids, which have antioxidant, anti-inflammatory, and anticancer effects.
Persimmons are an excellent source of fiber, vitamins A and C, vitamin B6, potassium, and manganese. They’re fat-free and are a good source of healthy carbohydrates and fiber, which helps promote weight loss.
Sweet potatoes are among the best food sources of vitamin A, which is essential in helping the body fight off infections. They’re also high in essential vitamins, including vitamin B5, riboflavin, niacin, and much more.
Cauliflower is high in choline, an essential nutrient that plays a major role in maintaining the integrity of cell membranes and brain development. Cauliflower also contains sulforaphane, an antioxidant that may hold the potential to slow cancer growth.
Packed with calcium, protein, potassium, phosphorus, and vitamin B12, milk really does do a body good. It’s also high in vitamin D, which can boost your immune system, especially during the colder fall and winter months.
Packed with numerous vitamins and minerals, dates are helpful to your overall health. They contain a high amount of fiber that’s beneficial to the digestive system and antioxidants that help eliminate free radicals that can cause damage to your cells.
Rich in vitamins, fiber, and antioxidants, kiwi fruit offers some essential health benefits. They contain a high amount of soluble dietary fiber, which can help stimulate regular and healthy digestion and helps control blood sugar levels.
Grapefruit is 92% water, which means they contain the highest water content of any fruit. They’re also high in fiber, which can help lower blood sugar and cholesterol, and possibly even reduce the risk of colon cancer.
Leeks are a great source of vitamins A, C, and K. They’re also high in iron, which promotes the production of red blood cells, and manganese, which helps regulate brain and nerve function.
Packed with gut-friendly fiber and plenty of micronutrients, acorn squash is not short on health benefits. Acorn squash is also packed with antioxidants that help reduce inflammation and fight free radicals in the body.
Tangerines are high in fiber and low in calories. Though they have less vitamin C than oranges, tangerines are also high in vitamin A and vitamin B12 and can help improve digestion, regulate blood pressure, and protect your heart.
Cranberries are a good source of various vitamins and antioxidants. They’re also rich in polyphenols that may reduce the risk of cardiovascular disease and may help promote oral health.
Swiss chard is one of the best sources of betalains, which are water-soluble plant pigments that have antioxidant, anti-inflammatory, and anti-cancer properties. It also packs in potassium, magnesium, calcium, copper, and much more.
In just one ounce of walnuts, you’ll get up to 10% of the recommended daily iron intake and up to 14% of the recommended daily magnesium intake. They also provide a wealth of polyunsaturated fats, which contain a high amount of omega-3 fatty acids for brain and heart health.
Green beans are a great source of vitamin C, folate, and vitamin K. They’re also high in silicon, which is essential for healthy bones, skin, and hair, as well as fiber, which is essential for healthy digestion.
Carrots are loaded with beta-carotene, which helps prevent against age-related eye diseases like macular degeneration. Beta-carotene is also vital for boosting your body’s immune system, especially during cold and flu season.
Chestnuts offer quite a large amount of vitamin C. They also offer more than 1,215 mg of anti-cancer and anti-inflammatory polyphenols, which is more than almost any other food.
Broccoli is a good source of fiber and is also high in iron, potassium, calcium, selenium, and magnesium. Studies have shown that eating broccoli on a regular basis helps lower the risk of cardiovascular disease.
Due to its high calcium content, fennel can help maintain bone strength and health. It’s also high in vitamin C, which can help reduce the free radical damage that can lead to premature aging.
Pecan nuts contain oleic acid and phenolic antioxidants, which help reduce the risk of heart disease. They’re also rich in magnesium, which is known for its anti-inflammatory and immune-boosting benefits.
Russet potatoes contain five grams of protein and four grams of fiber which help fill you up and keep you full. Fiber may also help improve digestion and reduce the risk of heart disease and diabetes.
Salmon is low in saturated fat and is a good source of protein. It’s also one of the best sources of vitamin B12 and is full of potassium, iron, and vitamin D.
Spaghetti squash provides carotenoids, which the body converts to vitamin A. It’s also rich in vitamin C, B vitamins, and manganese, along with antioxidants and polyphenols.
Pumpkin seeds are a good source of magnesium, potassium, and calcium that enhances the health of the heart, bones, and other functions. They also include a good amount of polyunsaturated fatty acids and antioxidants.
Each oyster contains up to two grams of protein. They’re also a rich source of vitamin D, copper, zinc, selenium, and iron, nutrients that can help shore up your immune system during the colder months.
Studies show turmeric may be beneficial for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, and many more. It’s well known for its anti-inflammatory properties.
One cup of grapes provides a quarter of your daily recommended amount of vitamin C, almost a quarter of the recommended daily intake of vitamin K, and about 10% of copper. In addition to supporting immunity, vitamin C is essential for cell repair.
Chickpeas are rich in protein, folate, fiber, iron, phosphorus, and fatty acids, including linoleic and oleic acids. They may help prevent the development of diseases, such as diabetes, heart disease, and obesity.
Lentils are rich in polyphenols, which help fight against harmful agents in the body, including ultraviolet rays, radiation, heart disease, and cancer. They’re also high in iron, which helps support blood flow and red cell production.
An excellent source of vitamin A, vitamin C, and folate, spinach is an essential superfood. It’s also difficult to find vegetables richer in vitamin K than spinach, which helps support bone health and wound healing.
Collard greens are rich in sulfur-containing compounds known as glucosinolates. Studies show these compounds may help prevent the growth of cancer cells, including lung, colorectal, breast, and prostate cancers.
Studies have shown that nutmeg has a variety of health benefits, including relieving pain, soothing indigestion, strengthening cognitive function, and detoxifying the body. Nutmeg contains powerful anti-inflammatory compounds that act as antioxidants within the body.
These fall superfoods will boost your health as the days grow shorter and colder. They’ll help boost your immune system, just in time for the cold and flu season, as well as your overall health.