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Healthy Eating – 8 Superfoods of Fall

December 21, 2013

As autumn brings a sharp chill to the air while the countryside warms with the golds and crimsons of coloring leaves, the joys of healthy eating combine with the peak of harvest.

Fall brings an abundance of superfoods into the grocery stores and farmers markets. Here are eight of the top superfoods of fall:

1. Apples

Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin—it contains hearty-healthy flavonoids.

Health benefits include:
• Full of antioxidants
• 4 grams of dietary fiber per serving

2. Pears

The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking brings out their fabulous flavor, so try them baked or poached.

Health benefits include:
• Good source of vitamin C and copper
• 4 grams of fiber per serving

3. Cauliflower

The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It’s wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup.

Health benefits include:
• Compounds that may help to prevent cancer
• Phytonutrients may lower cholesterol

4. Winter Squash

Unlike summer squash (such as zucchini), winter squash (butternut squash, acorn squash, spaghetti squash, etc.) has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger.

Health benefits include:
• Contains omega-3 fatty acids
• Excellent source of vitamin A

5. Pumpkin

Technically a fruit, but also considered a type of winter squash, pumpkin can be used for much more than jack-o’-lanterns. Its sweet taste and moist texture make it ideal for pies, pudding, and especially hearty soup.

Health benefits include:
• Rich in potassium
• More than 20% of your DRI of fiber
• Good source of B vitamins

6. Sweet potatoes

These veggies are for much more than Thanksgiving casseroles. More nutritionally dense than their white-potato counterparts, try roasting them—they’ll taste delicious, and you may maintain more vitamins than boiling.

Health benefits include:
• Excellent source of vitamin A
• Good source of iron
• Anti-inflammatory benefits

7. Pomegranates

This fruit has gotten a lot of press as an antioxidant powerhouse. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor.

Health benefits include:
• A UCLA study showed pomegranate juice has higher antioxidant levels than red wine
• Good source of vitamin C and folate

8. Dates

This Middle Eastern favorite is a sweet fruit that is much more versatile than you might think. Besides chopping it up in desserts, try it braised in stews,  or stuffed with cream cheese or almonds.

Health benefits include:
• Low in fat
• Good source of fiber
• Good source of potassium

Bonus

9. Cacao

Cacao is a superfood for all seasons. In a two-part series beginning next month we’ll be looking at all the reasons raw cacao is so good for a healthy eating plan and a healthy lifestyle.

Source: health.com

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Tags: antioxidants, dietary fiber, health benefits, healthy eating, healthy living, Omega 3s, raw cacao, superfoods