Fall Superfoods to Boost Your Diet, According to Experts

Many people go into “reset” mode in the fall, but there is no need to make major changes. In fact, drastic changes are unlikely to result in long-term success. Instead, adopting seasonal foods can be an effective strategy to make healthier choices.

“For example, when you want something sweet for dates,” says sports nutritionist and founder Cristie Besu. Eat Me Without Guilt. “These little super fall desserts are packed with 20 grams of fast-absorbing carbs, essential for building muscle after a vigorous strength workout.” Roasted or raw pumpkin seeds are preferred for snacking. “They’re great for a bedtime snack because they’re high in fat, which helps quench hunger and attack these midnight snacks. Pumpkin seeds are an excellent source of iron, with 2.5 mg of iron per oz.

However, there are many good-for-you superfoods that are at their peak this time of year. Read on for the dietitian and recipe developer Cheerful ChoicesMackenzie Burgess, RDN, favorite picks.

Cauliflower

“Cauliflower has its peak season during the fall months from September to November. As a dietitian, I always add cauliflower to my plate—it’s low in calories and rich in nutrients like vitamin C, folate, and fiber. If you’re not a big fan of cauliflower and are looking for creative ways to sneak it, try mixing it into smoothie bowls or creamy sauces. You’ll find it in fun products like this one, too. Cali’flour Foods pancakes and pizza crusts. I love that they have fresh cauliflower as the main ingredient, along with two other simple ingredients like egg whites and mozzarella.”

Apples

“Although apples are available all year, many varieties reach peak season in the fall. One of my favorite varieties to enjoy year-round. jealous apple because they have a balanced sweetness, delicious crunch and naturally stay white longer. Apples are a great source of soluble fiber and immune-supporting vitamin C. Try adding apples to baked goods, slicing them on salads, or mixing them into apples. morning smoothies”

Pumpkin

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

Beet

“In addition to adding great color to your dishes, beets are packed with nutrients like vitamin A, vitamin C, and heart-healthy nitrates. Beets get their vibrant red color from betalain pigments. found supporting the immune system and having anti-inflammatory effects. I love roasting diced beets and adding them to cereal bowls or goat cheese salads.”

Castle

“While kale often gets a bad rap for its tough texture and bitter taste, it can be a great seasonal green to include in your diet when prepared correctly. Kale is packed with nutrients like vitamins C, K, and E; calcium; and beta-carotene. Before using the cabbage in a salad, try massaging it with some oil and salt to relieve its bitterness. The castle is also a great addition. a bowl of soup and pasta dishes.”

winter squash

“There are many varieties of winter squash, including acorn, pumpkin, and spaghetti. The yellow and orange color of these pumpkins means they’re packed with a plant pigment called “carotenoids.” Many carotenoids useful roles With its antioxidant effects, it protects the skin and cardiovascular systems, as well as supports immune and eye health. Try making spaghetti squash pasta, adding roasted acorn squash to stir-fries, or mixing butternut squash into a comforting soup.