Disclaimer: Content is for general informational purposes only and not intended to be medical advice or a substitute for professional health care. See your physician for medical advice personalized to your situation. Consult your health care provider before making any changes in your lifestyle or health care regimen. The inclusion of links to other websites does not imply any endorsement of the material on the websites.
Autumn Superfoods That Pack a Healthy Punch
Fall for These Fruits and Veggies
The arrival of fall doesn’t mean just a change in temps. It may also mean a change in the foods we feature on our daily menus. Now that autumn has arrived, so has a huge variety of uber-healthy vegetables and fruits — aka superfoods — at your local grocery stores and farmers markets. This is a great time of year to experiment with these power-packed foods and find your favorite ways of preparing them.
The thing that sets “superfoods” apart from “regular foods” is the abundance of vitamins, minerals and other nutrients they contain in just a single serving. They may not have actual superpowers, but if you’re looking for the most nutritional bang for your buck, you may want to give them a try.
Let’s take a look at some of the benefits of 11 popular superfoods.
1. Kale
One of the most popular superfoods, kale is packed with nutrients, and some studies show it can promote bone health, manage inflammation, reduce cholesterol, enhance eye health and reduce the risk of some cancers.
2. Pumpkin
Pumpkin is high in Vitamin A, which helps us maintain healthy skin and bones, fight infections, and regulate cell growth and division. The antioxidants lutein and zeaxanthin in pumpkin may help slow down macular degeneration and prevent cataracts.
3. Sweet Potatoes
Known for their huge amount of vitamin A, sweet potatoes also give you plenty of vitamin C, vitamin B6, manganese, and potassium. This superfood promotes healthy digestion and may contain cancer-fighting properties. They get a nutty twist in this recipe for sweet potato pecan pie tarts!
4. Winter Squash
There are dozens of squash varieties called “winter squash" (including the popular butternut squash and spaghetti squash), and all of them provide important nutrients. These tasty vegetables are rich in protein, vitamin C, fiber, magnesium, and potassium. Winter squash may also help combat diabetes, certain cancers, and heart problems. Try some in this recipe for sweet and savory butternut squash soup!
5. Brussels sprouts
A highly nutritious superfood, Brussels sprouts are full of disease-combating antioxidants and healthy fiber. Some studies point toward this vegetable’s ability to fight inflammation.
6. Beets
Beets have been part of the human diet for at least 4,000 years. Popular in many cultures, beets are high in potassium, sodium, iron, folate, phosphorus, magnesium, calcium, vitamin C, and the B vitamins thiamin, niacin, and riboflavin. The British Heart Foundation reports that beets may help lower blood pressure.
7. Pomegranates
Aside from being packed with an abundance of vitamins and minerals, pomegranates are believed to be effective in curing stomach disorders, reducing heart problems, and even preventing certain cancers.
8. Bell peppers
Bell peppers come in various shades, all of them containing vitamin C, vitamin B6, vitamin K, vitamin E, vitamin A, potassium, folate, and many other nutrients. This tangy vegetable is an antioxidant powerhouse.
9. Ginger
Ginger is widely consumed in many Asian countries and is used to prevent and treat nausea, motion sickness, and morning sickness. High in vitamin C, magnesium, and potassium, ginger may be effective in treating inflammation in patients with osteoarthritis.
10. Tomatoes
A diet staple for centuries, tomatoes contain high amounts of the powerful antioxidant lycopene. Tomatoes are thought to reduce the risk of pancreatic cancer, and when coupled with broccoli, they may help prevent prostate cancer. Get your boost of antioxidants with this recipe for homemade marinara!
11. Swiss chard
Like many leafy vegetables, swiss chard is packed with nutrients, including vitamin K, vitamin A, and vitamin C. It may also be a good way to get magnesium, potassium, iron, and fiber into your diet.
It’s not hard to see why they call these fruits and vegetables superfoods. But no matter what you call them, they’re nature’s nearly perfect foods that offer ways to help us power through life. Try to add these to your meal routines this autumn to pave the way for a happy and healthy winter!
Are you an HPN member?
Download the HPN & SHL app to get access to your health plan information on the go. Visit your app store today.