Health : superfoods to eat in the fall

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Health : superfoods to eat in the fall

ideas for seasonal dishes

With the arrival of fall, you’ll see more and more seasonal foods on restaurant menus and on supermarket shelves. Sometimes it may even seem like every meal comes with a pumpkin at this time of year. Nutritionists always encourage their patients to learn to eat in season whenever possible. The fall season is no exception, and it offers plenty of delicious foods and superfoods that will help keep you fit and boost your immunity before winter arrives. So how do you learn to eat in season and what are the must-have superfoods in your seasonal menu?

Fall is a season that offers a wide variety of vegetables and fruits

eat seasonal in autumn

Why is it so important to learn to eat in season?

These days almost all foods including fruits and vegetables can be found all year round regardless of the season, although their price will depend heavily on how far these foods had to get to the local supermarket. Local seasonal production is definitely cheaper due to the reduction in time and travel costs. But apart from its lower cost, eating in season has several positive effects on health. First of all, seasonal foods taste better. If a food is freshly picked, it might taste better. Have you ever tried a tomato straight from the vine during the summer? It’s really unbelievable ! So in order for the foods you eat to be really good, you better learn to eat in season.

Eating in season is very important for good health

dish with autumn vegetables

Seasonal foods also have a higher content of vitamins and minerals. When the vegetable or fruit is picked, it automatically begins to lose its nutrients. In addition to this, exposure to heat, sun and air tend to reduce the nutritional content of foods even more. You can find red fruits in the middle of winter, but those red fruits were certainly grown in a different hemisphere and are never going to taste or have the good taste or the nutrients you can buy in the middle of summer. Their price will certainly be very high. It is therefore always better to eat in season and in this article we are going to show you the best foods to try and eat in the fall.

The pumpkin is a mainstay of the kitchen in autumn

the pumpkin to eat in season


Of course, you have to start with the mainstay of fall foods, the pumpkin. While pumpkin-seasoned foods and foods can be fun for the season, like lattes, cookies, and other sweets, these options will never be as healthy as eating the pumpkin itself. Yes, the pumpkin can be eaten on its own and isn’t just for putting inside pies or making decorative lanterns.

The orange color of the pumpkin means it is filled with beta-carotene, a herbal form of vitamin A which is necessary for vision and skin. Pumpkin is low in calories with only 49 calories per serving, but very high in potassium, fiber, and vitamin C. Vitamins C and A in pumpkin may help us stay healthier during cold season that is also beginning. in autumn. The antioxidants found in pumpkin have also been shown to be particularly powerful in helping to control blood sugar and air pressure.

If you want to eat more than just pumpkin-flavored things in the fall, consider buying a fresh whole pumpkin to get the most of its benefits. If you buy canned pumpkin, make sure it only has one ingredient – pumpkin and doesn’t have added sugar or preservatives. Once you have chosen your pumpkin, you can add it to your soups or casseroles or bake it. So eating in season is good, right?

The apple is a fruit to include in your diet to eat in season

the apple is a seasonal fruit in autumn


Although apples are generally available throughout the year, they are considered a seasonal fruit in the fall and taste best during this time of year. And who doesn’t associate apple pie with the fall season?

You know very well that apples are good for you and this is in fact very true. Apples are very high in fiber antioxidants. They are beneficial for the prevention and management of several diseases such as cancer, diabetes and cardiovascular disease. The secret to all of these health benefits lies in their high content of antioxidants like quercetin, catechins and flavonoids.

Apples can be eaten in a variety of ways, but they stay best when fresh as a snack. Add apple pieces to your salads or toss them with a hot sauce to make a delicious dish. Also, consider consuming different kinds of apples because each kind has a different nutritional profile.

foods to be healthy


Although the pomegranate is not as common a fruit as apples, has gained its reputation as a superfood over the past few years. This fruit from the Middle East is the size of an apple and contains seeds of a very rich red color which offer a very nutritional and antioxidant capacity. The sweet seeds can be eaten raw or as red juice.

The nutritional benefit of pomegranate comes from the powerful antioxidants called punicalagins and its punic acid which has been shown to be more powerful than the antioxidants found in green tea or red wine. These antioxidants are very anti-inflammatory and could help prevent a wide variety of diseases such as cancer and Alzheimer’s.

If you want to add pomegranate to your diet, the best way is to eat it raw. It is also possible to find only the seeds, removed from the fruit. If you buy the whole fruit, make sure you have plenty of napkins next to you because the fruit is quite potent. In addition to eating the seeds as they are, you can also add them to salads that you eat. Although pomegranate juice contains antioxidants, commercial varieties of the juice are also very high in sugar and you should consume them in moderation. The pomegranate is then a good choice when you want to eat in season in the fall.

parsnip is a seasonal vegetable in autumn


Parsnip is a white colored root vegetable that closely resembles carrots. Parsnips can also be used in the same way as carrots thanks to their dense texture. Parsnips are low in calories, but very high in fiber with over six grams of fiber per serving. Fiber is great for digestion, lowering cholesterol, and maintaining a healthy weight.

Parsnips are also very rich in minerals from the soil like potassium, magnesium, zinc and iron. The minerals they contain make them very beneficial for the health of the heart. They are also very high in folic acid, a vitamin that has been shown to decrease the risk of birth defects.

If you wanted to add fresh parsnips to your menu in the fall, you would have to peel them before eating and slice off the ends like you would carrots. Parsnips can be added to soups and broths or can be eaten roasted or steamed. They can also be boiled or mashed for a lower carbohydrate version of potatoes.

recipes with cranberries


Cranberries are almost as popular as pumpkin in the fall, since cranberry sauce is popular. The only problem with cranberries is that they are extremely tart and the vast majority of people cannot tolerate their natural taste. Fortunately, there are plenty of very healthy possibilities to add cranberries to your diet to eat in season and continue to enjoy their taste.

This very small red fruit is very rich in antioxidants. Cranberries have been shown to be beneficial for a number of medical conditions including lowering the risk of cancer, lowering blood pressure, and improving immune function. Cranberries have also been recently studied for their benefits in preventing urinary tract infections and keeping the bladder healthy.

Cranberries are best when dried which makes them sweeter, similar to raisins. Cranberries can be used to top your cereal in the morning or on baking products, but you should make sure they don’t contain the added sugar that is often used in dried fruits.

delicata squash for healthy eating

Delicata squash

Delicata squash is a great superfood to eat in season. This squash has an elongated shape and a yellowish-green color. After cooking it becomes sweeter and almost tastes like summer corn, very delicious. Delicata squash can be eaten on its own or stuffed and with a variety of sauces.

Delicata squash is very high in fiber with over six grams of fiber per serving. Most of the fiber is found in the skin which becomes edible after cooking, so don’t throw it away since you can eat this whole vegetable. Its yellow color indicates that squash is very rich in vitamins A and C, both important for the immune system. It is also rich in minerals like iron, calcium and potassium.

Delicata squash has a thin skin which makes it easier to cook than some other varieties of squash. It can be prepared in chunks sautéed with cinnamon to bring out its sweetness or it can be cooked similar to other types of squash. It’s also quite mild in taste, so it can be stuffed with chicken or other meats for a delicious mix of salty and sweet.

healthy foods for fall

Spaghetti Squash

Spaghetti squash has become very popular in recent years as a low carbohydrate alternative to spaghetti. When cooked, the flesh of the squash separates at the strands which have a consistency similar to spaghetti. The squash tastes sweet, so a sauce can be easily added to recreate a healthier version to your favorite dough dish.

Spaghetti squash is also popular because it is low in calories compared to pasta. One serving of squash contains only 42 calories, while one serving of pasta – 250 calories. Squash also contains fiber, vitamins A, B1, B2 and B3. It is rich in lutein and zooxanthin, antioxidants which have been linked to reduced risk of age-related sight loss.

Spaghetti squash can be cooked or cooked in the microwave. Once the flesh has become softer and the squash has cooled a little, you should remove the seeds and use a fork to make spaghetti inside the squash. You can then season it with your favorite sauce like marinara or Alfredo.

recipe with sweet potatoes

Sweet potatoes

Sweet potatoes are a wonderful source of beta-carotene thanks to their deep orange color, but these potatoes don’t just exist in orange. Sweet potatoes can still be found in white or purple and these varieties can contain even more nutrients.

One sweet potato provides over 200 percent of the daily intake of vitamin A. Sweet potatoes are also rich in vitamin C, vitamin B6, and several different minerals. These vitamins and minerals have a lower glycemic index than regular potatoes, which means they don’t raise blood sugar as quickly. Purple sweet potatoes in particular have been shown to lower air pressure, help control blood sugar, and show strong antioxidant activity. Consuming a combination of sweet potatoes as there are over 200 varieties will help you get the most benefits from sweet potatoes.

Sweet potatoes can be cooked or roasted and eaten as they are, although they are very good with a little bit of butter which also helps the body absorb the fat soluble vitamin A. A little cinnamon or nutmeg also helps bring out the flavor of the potatoes and they can be mashed or added to casseroles or soups like regular potatoes.

eat seasonal in autumn squash to eat in season ideas for seasonal eating vegetables to eat in season

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