As the fall season arrives, there are a variety of nutrient-packed whole foods that are ready to be harvested and used as a great addition to your recipes. They include:
- Pumpkins
- Squash
- Brussel Sprouts
- Cabbage
- Beets
- Apples
- Cranberries
Health Benefits
Consuming these foods offers an abundance of health benefits, while improving your overall diet quality. They are packed with antioxidants, fiber, and add a seasonal flavor to any recipe!
- Pumpkins are rich in vitamins A, C, and E, and contain cancer-fighting carotenoids that support overall health.
- Squash is rich in antioxidants, and high in calcium and potassium to support bone and heart health.
- Brussel Sprouts and cabbage are high in vitamin C, with 1 cup of green cabbage providing 54% of the recommended daily intake and Brussel sprouts at over 100%.
- Beets are nutrient-dense and low-calorie vegetables that provide anti-inflammatory benefits. They are high in nitrates which can help to improve blood flow and lower blood pressure.
- Apples are a great source of fiber and have high water content, making them a great snack choice for hydration during any season.
- Cranberries are rich in antioxidants, good for fighting inflammation in our bodies. They have also been shown to support digestive health.
How Much Should You Eat?
The American Heart Association recommends 5 servings of fruits and vegetables per day. Another simple way to get your daily servings in is to fill half of your plate with fruits and vegetables at each meal.
Ways to Incorporate These Foods into Your Diet
- Change up your favorite pasta recipe by replacing the noodles with spaghetti squash to enhance the nutrient profile of your meal.
- Roast Brussel sprouts, beets, and your choice of squash to make a veggie melody high in fiber and antioxidants.
- Mix in chopped apples or cranberries into a yogurt parfait and sprinkle with pumpkin seeds to add fiber and healthy fats.
- Puree beets or squash to make a cozy soup that is the perfect base for nutritious add-ins of your choice.
- Make a cranberry cabbage slaw with an olive oil vinaigrette to make an antioxidant-rich side to add to any meal.
Seasonal fruits and vegetables offer a simple, nutritious way to nourish your body as fall approaches. Try out some of the fun ways to incorporate them into your diet this season!