Fall into the Season’s Top 5 Superfoods

It’s that time of year when pumpkin spice makes its way into anything you can dream of, from the tasty array of breads, pastries, and beverage offerings you’ve come to expect, to whimsical and unexpected offerings such as cream cheese, cooking oils, and even biscuits for our furry friends.

When stripped down of sugar and artificial flavors, pumpkin and its companion spices have a lot to offer in terms of health benefits. And, they only make up a small portion of fall’s healthy harvest.

Autumn’s color palette, rich in red, orange, yellow, and green, is not only cheerful and vibrant – it hints at the oxidation-fighting phytochemicals that give these glorious superfoods their nutritional punch.

Let’s dig into five iconic flavors of fall that are cherished and available in nearly every region of the country, and why they’re as health-boosting as they are mouth-watering.

#1 Apples

There are so many varieties of apples available to give you just the right amount of sweet, tart, or acidic that your dishes and desserts call for. This classic lunchbox favorite is highly versatile, adding juicy tartness to a savory salad, or deliciously sweet texture to a crisp or pie, depending on the variety.

Apples are loaded with fiber, especially a soluble type called pectin that promotes healthy gut bacteria and digestion, cholesterol and blood sugar balance, and helps flush toxins. They are loaded with vitamin C, an antioxidant that fights free radicals and is a cofactor in many biological processes, such as collagen production. Apples are also a rich source of quercetin, a powerful inflammation-fighting flavonoid found in the skins. So don’t peel it off!

#2 Gourds

The jack-o-lanterns that light up the night on Halloween are made bright by an abundance of carotenoids, the group of yellow/red antioxidants also found in carrots, sweet potatoes, bell peppers, and mangos. When temperatures drop and shorter days don’t hinder chlorophyll production, a biochemical reaction turns these carve-worthy pumpkins from green to orange.

The best-tasting pumpkins are not the best for carving, however. For delicious meals, go with the much smaller varieties of gourds grown for consumption, which also provide bone-boosting minerals, including calcium, magnesium, and potassium. But you can eat your jack-o-lantern’s seeds! Just scoop, separate, and lightly toast in the oven to dry.

#3 Pumpkin Spice

The medley of aromas and flavors behind the signature flavor that makes you feel warm and cozy is comprised of cinnamon, nutmeg, allspice, cloves, and ginger. And each one contains powerful compounds that help to improve different aspects of your health in really big ways. Just one tablespoon contains 37 mg of potassium and 6% of your daily value of iron.

Cinnamon helps to balance cholesterol, blood sugar, and blood pressure. And cinnamon and nutmeg have a high concentration of salicylic acid, an anti-inflammatory compound used to fight skin breakouts and support smooth skin.

Allspice and ginger have qualities that can improve digestion and immune system function. And cloves contain bone-healthy manganese and natural antimicrobial properties.

#4 Pomegranates

With its berry-red color and refreshing sweetness, you might think that this superfood all-star is a summer fruit. But the peak of pomegranate season runs roughly from September to January. The peel and seeds boast sky-high levels of ellagitannins, one of the most potent polyphenols known, which you consume when you drink whole fruit-pressed juice and eat the seeds enveloped within the sweet pulp.

Ellagitannins are broken down in the gut into compounds that support a healthy balance between good and bad bacteria, known as the gut microbiome. And your skin microbiome also benefits. One study shows that drinking pomegranate juice creates a natural, protective skin shield against age-accelerating free radicals caused by excessive UV exposure.

#5 Brussels sprouts

These bite-sized cruciferous veggie balls are brimming with a variety of essential vitamins, including vitamin A to support firm skin and healthy eyes, vitamin C to boost winter immunity, and vitamin K, a key nutrient that works with vitamin D to improve bone strength.

Like all cruciferous veggies, Brussels sprouts are high in sulfur, which contributes to their signature bitter taste and strong smell. But they’re worth it, because the compounds responsible, glucosinolates, have been shown to help protect cells from serious mutations, as well as promote cardiovascular health.

Whether you’re preparing hearty fall comfort foods or planning your Thanksgiving menu, you can make November the healthiest month of the holiday season with flavorful combinations that warm your belly and benefit your body from head to toe.

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