Best Fall Superfoods

October 14, 2013

Summer is out, fall is in, which means a new crop of superfoods are in too. No need to mourn the loss of summer produce; fall superfoods can hold their own. Plus, it’s fun to mix up your menu every so often. Savor fall’s delicious flavors with the following superfoods:

Apples: Although you can purchase apples year round, you will find they have an extra punch of flavor during the fall months. One medium apple is about 100 calories, packs 4.4 grams of fiber (17 percent of the daily recommended value), and is rich in vitamin C. Bonus: Take a day trip to a local orchard and pick your own to get some exercise too!

Pumpkin: Pumpkins aren’t just a Halloween decoration! Pumpkin seeds make a delicious healthy snack, so don’t toss them after carving festivities. The seeds are rich in many vitamins, minerals, and antioxidants. If you’re not a fan of the seeds, pumpkin can also lighten up your baking. Fall wouldn’t be the same without pumpkin pie, and you don’t have to feel as guilty because you’ll get a big boost of vitamin A, B, and potassium.

Brussels sprouts: One cup of Brussels sprouts is only 38 calories, but the health benefits of this fall superfood don’t stop there. Unlike other vegetables, Brussels sprouts are high in protein, clocking in at 3 grams per cup. Some studies have even found they help protect and fight certain cancers. Try drizzling with balsamic vinegar or a balsamic reduction for a delicious side dish.

Pomegranates: Some studies suggest pomegranates can ward off heart disease and control cholesterol. It’s an antioxidant powerhouse that peaks in ripeness during the fall months. You can eat the fruit alone, mix into salads, or add its juice to smoothies.

Kiwi: You’ll give you immune system a boost with this fall superfood. Kiwi has more vitamin C than an orange! It also doesn’t skimp on fiber, packing in a little more than 2 grams per serving. Use it to top fruit salads, eat as a snack, or in a homemade salsa.

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