Eating seasonally is often cheaper and easier.
You can take advantage of the fresh produce at your local market or might even be able to buy direct from local farmers.
What’s more, fruit and veg harvested during the fall and winter months typically have a lot of the vitamins and nutrients you’re more in need of at this time of year to fight off colds and flu.
So, for an affordable way to eat healthily and lose weight, make sure to put these fall superfoods on your shopping list this season!
The Benefits Of Eating Seasonally
Seasons form the natural backdrop for eating; all of the healthy produce we eat has its own season, giving you the essential nutrients you need at a particular time of year.
It’s easy to forget this when we are used to seeing the same foods available in supermarkets all year round due to modern food processing and worldwide distribution.
However, eating seasonal food is cheaper, tastier, and incorporates more variety into your diet.
Importantly, eating seasonally also gives your body the essential nutrients required to fight off the viruses you’re more susceptible to at this time of year.
The Top Ten Fall Superfoods
Here are the top ten fall superfoods to help boost your health and your weight loss this season:
The natural sugar apples contain is released slowly and steadily, meaning that they keep blood sugar levels stable and make us feel fuller for longer.
This makes them a particularly good diet food, as they help hold off hunger pangs for up to two hours!
Apples are one of the best fall superfoods because they are also excellent for keeping colds and flu at bay; researchers have found that people who eat more apples report fewer colds and respiratory problems.
This is partly due to the high levels of vitamin C they contain – the average apple contains 25% of your recommended daily intake.
Apples have also been found to lower cholesterol and protect against cancer.
But, be sure to eat the skin to help keep constipation on phentermine at bay with insoluble fiber and to benefit from the heart-healthy flavonoids the skin contains.
Harvest season: August – November
2. Brussels Sprouts
Half a cup of this veggie contains more than your recommended daily intake of vitamin K, as well as folate, potassium, and iron.
Brussels sprouts even contain 2 grams of protein per half cup!
If you need some persuading to include sprouts in your diet, try them shaved in a salad, in a mixed veggie roast with carrots, beets, and mushrooms, or grilled with sweet potatoes and drizzled with sesame oil.
Harvest season: September – March
Pears are often forgotten, but they make a great snacking alternative to bananas and apples, but be sure to eat their skin to benefit from all the nutrients they have to offer.
As well as 4 grams of fiber per serving, they’re also a good source of vitamin C and copper.
Cooking really brings out the flavor of pears, so try them baked or poached, and they are delicious combined with goat’s cheese and nuts in a salad.
Harvest season: August – February
This fruit has received a lot of press lately thanks to the anti-oxidants it packs in, as well as vitamin C and folate, making it one of the best fall superfoods.
The juice provides a flavorsome base for marinades and sauces, while the seeds can be added to a salad for a fruity tang.
Harvest season: August – December
These veggies are delicious roasted, thanks to their slightly sweet and nutty flavor.
Parsnips are a good source of potassium and are high in fiber, too – perfect for keeping you full.
Pair your parsnips with carrots, peppers, and eggplant for a rainbow roast to boost your nutrient intake this fall.
Harvest season: October – April
Cauliflower is an excellent source of vitamin C and also contains cancer-fighting phytonutrients.
One of the most versatile fall superfoods, cauliflower works blended into a substitute for mashed potatoes or added to stews and soups to bulk up the vegetable content.
And, for a healthier way to enjoy a slice of pizza, why not try a cauliflower base? Grate cauliflower and bind it with an egg to form the base.
Then add fresh tomato sauce and your choice of veggies plus a sprinkling of low-fat mozzarella for a super-comforting and tasty dinner, which typically contains just 300 calories for half of the pizza.
Harvest season: September – June
7. Butternut Squash
Reap the benefits of vitamin A and omega fatty acids by adding this variety of winter squash to your fall favorites. Butternut squash is perfect for roasting, sautéing, or making it into a puree or soup.
However, our favorite way to enjoy butternut squash is with a little Moroccan flavor.
Boil the squash alongside eggplant and carrots in vegetable stock until soft. Fry a roughly chopped onion with cinnamon and raisins, then top protein-packed quinoa with the veggies, the onion mix, and a little of the stock.
Harvest season: October – February
These sweet citrus fruits make a great portable snack, or juice them and mix them with balsamic vinegar, olive oil, and ginger for a tangy and delicious dressing.
They’re a great source of vitamin C and beta-carotene, making them perfect for fighting off seasonal colds.
Harvest season: November – April
9. Sweet Potatoes
Sweet potatoes are great for us at this time of year, as they contain vitamins C and D, making them one of the leading fall superfoods.
These vitamins are crucial for our immune system and reduce the stress-induced chemical cortisol, which holds onto fat stores in your abdominal region.
Vitamin D boosts mood and energy levels.
A vitamin D deficiency makes it more difficult to lose weight, so at this time of year, when the body produces less vitamin D due to a lack of sunlight, it’s important to incorporate more foods with vitamin D into your diet.
Sweet potatoes are also a good source of magnesium, known as the anti-stress mineral, and they’re the best source of beta-carotene.
Harvest season: September – December
Kiwis are more abundant during the autumn and winter months, making them one of the more exotic fall superfoods. Use this sweet fruit to add a tropical flavor to your fruit salads.
Or, enjoy a kiwi for breakfast for an early-morning boost of vitamin C, potassium, and copper.
Harvest season: September – March
What are your favorite fall foods? Let us know by commenting below!