5 Fall Superfoods to Eat This Year
Summer may get most of the sizzle when it comes to fresh produce, but autumn has its own bounty to be enjoyed.
Over the last decade, one word has been popping up in magazines, websites, and even grocery stores (no, we're not talking about keto): superfoods. From kale to blueberries to salmon, a number of foods have received this title for the various nutrients they provide. And, as luck would have it, each season comes with its own crop of fresh, nutrient-dense items that are waiting to be incorporated into your weeknights dinners or holiday feasts. Take fall superfoods, for example. Although you may much on beets and Brussels sprouts year-round, they are at their peak when the leaves turn colors. So why not take advantage of their seasonality, while also reaping their nutritional benefits?
It's worth noting, however, that no one food will improve your health and protect you from disease. As Caroline Praderio wrote for INSIDER in 2018, the term "superfood" is, more often than not, used as a marketing concept. But this doesn't take away from the fact that these foods are, in fact, good for you. Take a look at these fall "superfoods" that not only taste great, but benefit your body and mind.
Figs
Fun fact: Figs are actually inside-out flowers with a sweet, jam-like texture. They have loads of fiber and are one of the best sources of polyphenols, a type of antioxidant that may help protect against a slew of diseases.
TRY THIS: Top a bowl of Greek yogurt with sliced fresh figs or munch on a few dried ones for a healthy snack.
Mustard Greens
Move over, spinach and kale — there’s a new leafy superstar. Mustard greens are rich in a compound that enhances the effects of vitamins A, C, and E, all great for skin health.
TRY THIS: Sauté mustard greens or chop and toss with pasta and your favorite protein and seasonings.
Beets
These root vegetables get their rich color from betalains, pigments with powerful antioxidant and cancer-fighting properties. Beets may also benefit the heart and the brain.
TRY THIS: Roast and eat as a side or salad topper, or blend raw or cooked (and cooled) beets into a smoothie.
Brussels Sprouts
These mini cabbages boast fiber, vitamin C (an immune booster), vitamin K (crucial to blood clotting), and plant compounds that may help fight cancer and protect memory.
TRY THIS: Brussels sprouts are fantastic tossed in olive oil with dashes of garlic, salt, and pepper, then wrapped in half-slices of turkey bacon and roasted until tender.
Delicata Squash
The flesh of striped delicata squash has a creamy, mild flavor; it’s full of potassium and vitamins A and C, and the fiber-filled skin can be eaten when cooked.
TRY THIS: For a quick roast, cut squash into slices (skin and all!), mist with oil spray, sprinkle with salt and pepper, and cook at 425°F until lightly charred.
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