5 Healthy and Delicious Fall Foods That Boost Nutrition and Wellness
As the fall season begins, it’s the perfect time to enjoy seasonal favorites that not only taste great but also offer significant health benefits. According to experts, fall produce provides essential nutrients that promote overall health and well-being.
Stephanie Di Figlia-Peck, lead registered dietitian at Northwell Health Cohen Children’s Medical Center, highlights the versatility of fall fruits and vegetables, noting that roasting and baking enhance their natural sweetness.
“Fall is a great time to do a lot of roasting and baking. When roasted, some fall fruits and vegetables get caramelized, which enhances their natural sweetness,” says Di Figlia-Peck.
Here are five fall food choices that are both healthy and delicious.
1. Cranberries
Cranberries are rich in antioxidants and contain d-mannose, which helps reduce the frequency of urinary tract infections.
Dr. David Gentile, an integrative medicine physician, recommends making a cranberry compote with low-glycemic sweeteners for a tasty and nutritious treat.
“Cranberries are wonderful as a side during a traditional Thanksgiving dinner or even on some Greek yogurt as a nice dessert,” adds Gentile.
Cranberries are also linked to potential cancer prevention and heart health benefits.
2. Apples
Apples are an excellent source of fiber, vitamin C, and other beneficial compounds. Studies suggest that consuming one medium-sized apple a day can lower cholesterol, blood pressure, and inflammation.
Dr. Ken Zweig from Georgetown and George Washington University notes that apples can reduce the risk of heart disease and prevent diabetes.
“As a doctor, I joke that apples are my nemesis, but I actually have one every day,” says Zweig. Whether eaten as a snack or incorporated into baked dishes, apples are a nutritious addition to any meal.
3. Pumpkins
Pumpkins, a staple of fall festivities, are packed with beta-carotene, which is essential for clear vision and acts as a powerful antioxidant.
Laura Feldman, a professor of nutrition, advises using plain pumpkin in dishes to avoid added sugars.
Pumpkin seeds are another nutritious option, high in zinc, which supports immune health. Gentile adds that roasted pumpkin or pumpkin soup makes for a healthy comfort food.
4. Sweet Potatoes
Sweet potatoes, in season during the fall, are a nutrient-dense alternative to regular potatoes. They are high in vitamin A and have a lower glycemic index, making them a better choice for those with blood sugar concerns.
However, as Dr. Zweig points out, it’s important to avoid adding excessive butter or sugar when preparing them to maintain their nutritional benefits.
5. Beets
Beets are in peak season during late summer through fall and offer numerous health benefits. They contain nitric acid, which improves blood flow and may help lower blood pressure.
Additionally, beets are rich in nitrates, which have been shown to support cognitive function. Dr. Gentile suggests pairing roasted beets with goat cheese for a delicious and nutritious dish.
To explore how a meat-based diet can enhance your wellness alongside seasonal fall foods, visit our homepage.