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Autumn Superfoods

Autumn Superfoods

17 November 2017 / Category: News
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Autumn SuperfoodsSelecting your food seasonally offers ample opportunities for fresh produce and greater nutritional benefits. In addition, buying local and in season is also easier on your budget. Often with autumn’s arrival, many people feel the time for season fruits and vegetables is over – but the opposite is true. Autumn brings a bountiful array of fruits and vegetables, not just pumpkins! Here are the top superfoods for fall – jump in and discover the plethora of delectable foods packed with nutrients to keep you strong and healthy all-season long.

Pumpkins and Winter Squash

Pumpkin, while often the most visible is one of many winter squash varieties available to you in the fall. Pumpkins offer a sweet flesh perfect for cakes, pies, pudding and more. Chock full of potassium, fiber, vitamins E, B, C, carotenoids (beta-carotene), folate, iron, manganese, and more, pumpkins deliver anti-inflammatory, anti-carcinogenic, antioxidant, and anti-diabetic properties for your health.

Cousin to the pumpkin, winter squash varieties promise a healthful offering of vitamins K1, A, C, E, and B along with magnesium, calcium, and plant omega-3 fats. And like the pumpkin, winter squash delivers antioxidants – for skin and vision – as well as protection against some types of cancer. Delectable and nutritious pumpkins and winter squash varieties are in season October through February.


Likely already one of your favorites, apples are in season from August to November in the United States. Apples and their peels promise a load of antioxidants linking apples to lowered risk of heart disease, type 2 diabetes, cancer, and dementia. Whether your favorite is tart or sweet or something in between, eating your apples whole with the skin, raw or baked, yields not only antioxidants, but healthful dietary fiber as well.

Brussel Sprouts

Though they haven’t always enjoyed the popularity they enjoy today, delicious Brussels sprouts contain sulfur-containing compounds which activate cancer fighters – helping to prevent colon cancer, ovarian cancer, and more. In addition, Brussels sprouts deliver powerful anti-inflammatory and antioxidant properties along with vitamins K, C, and B, fiber, folate, iron, manganese, and potassium. Delicious Brussels sprouts are in season from September through March.

Sweet Potatoes

Often thought of as Thanksgiving staple, sweet potatoes deliver big on vitamin A, iron, and the antioxidant beta-carotene which protect you against free radicals which damage your cells and make you prone to chronic illnesses. Plus, beta-carotene is proven to lower the risk of cancer and heart disease, while helping to regulate blood sugar and reduce inflammation. Sweet potatoes are delicious roasted, baked, and even mashed. Harvest time for sweet potatoes is September to December.


This tropical delight is the perfect complement to cantaloupe, oranges, pineapple, and strawberries. You might be surprised to learn kiwi provides more vitamin C than an orange! In addition, kiwi promises antioxidants, beta-carotene, and vitamin E as well as fiber, magnesium, potassium, copper, and more. Kiwis are in season from September through March.


These wonderful small, sweet citrus fruits stand on their own as a healthy snack, but can be paired well with almonds, dates, and honey, while tangerine juice is the perfect base for a delicious vinaigrette. Full of vitamins C and A, folate, potassium, fiber, the antioxidant beta-carotene, tangerines are known for their contribution to heart health and the prevention of fat concentration in the liver. Tangerines are readily available from November to April. 


Pomegranates and their juice in particular, as you might have already heard, delivers more antioxidants that a glass of red wine. Pomegranate juice’s antioxidant power promises protection against cancer and reduces inflammation aiding those who suffer from osteoarthritis. This tasty and tart fruit also promises a good dose of vitamin C and folate and are in season from August to December.

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