7 Supper-Foods For Fall

Kid boy eating green apple, isolated on whiteFall vegetables and fruits are packed with needed vitamins to boost your immune system for the upcoming winter season.  Buying seasonal foods are also the least expensive way to eat.  In addition, most of the fall-harvested foods are long lasting and are great for long-term storage.


Many people believe that the best diet is a seasonal diet i.e., eat what is in season.

Here’s a list of fall supper-foods:


Squashes & Pumpkins


The Flesh of these vegetables is full of vitamin A, zinc and vegetable omega 3 fatty acids, folate and fiber. 1


The seeds are also a great source of protein, magnesium, zinc and omega 3 fatty acids.   Pumpkin seeds have shown benefits for prostate health as well as having an anti-diabetic effect. They are good for your heart, liver and have anti-inflammatory properties.  Plus, pumpkin seeds help with restful sleep. 2  Not to mention that they make tasty snack.




Apples are one of the most potent antioxidants around.  Some claim that apples have anti-cancer properties and are very beneficial for your heart and the cardiovascular system.  Plus they are moderately high in dietary fiber. 1


 Cruciferous Vegetables – Cabbage, Brussels Sprouts & Kale


Kale contains vitamin A, C & K which helps lower blood cholesterol. It has been claimed to have anti cancer properties, is high in antioxidants and also good for heart and bone health.  3


Cabbage is high in fiber, vitamin B6, folate, and manganese. Plus it is moderately high in vitamin B1 & B5, iron, magnesium, phosphorus, calcium and potassium. Cabbage is also beneficial for the bones and for regulating the heart rate and blood pressure.


In addition, cruciferous vegetables have been shown to reduce the incidence of several types of cancer. 4


Sweet Potatoes


Sweet Potatoes are loaded with beta-carotene (vitamin A), vitamin C and have a low glycaemic index, i.e., it doesn’t drive your blood sugar to a high level followed by a sharp drop. This effect is known as the sugar rush and sugar crash. Instead it releases sugar slowly into your bloodstream thus maintaining a steady energy level.




Pomegranate is a potent antioxidant. This fruit may help protect the brain from the damaging effects of free radicals. Preliminary studies show pomegranates may have a protective effect on the brain, cardiovascular system and prostate. 6



Beets are an excellent source of folate and a good source of manganese


Cooked beet has been shown to give a performance boost, can promote speedy recovery after exercise and helps to counter the effects of pollution on the body. 7


Leak, Onion & Garlic


Garlic and onions boost immunity against flu and colds.


Garlic is a natural antibiotic, antibacterial and anti-inflammatory agent and it helps eliminate toxins from our bodies.


Plus some claim it protects against cancer. 5


These are Great Keepers


If you find a good deal on the above foods and you have storage space, load up on them.  Most of these fruits and vegetables are great keepers and should store well for several months.


Just remember, moderation is important in all foods just as in life in general.


And Again Don’t Forget the Basics


Sleep more, eat a well balanced diet (preferably organic), find a way to reduce or eliminate stress and adopt an exercise routine – even short amounts of exercise is better than nothing.


Did I miss anything?  Do you have any comments or suggestions?  Please post it below.




1 http://www.dailymail.co.uk/health/article-405652/10-Autumn-foods-fall-for.html

2 http://www.ncbi.nlm.nih.gov/pubmed/16053244

3 http://www.webmd.com/food-recipes/features/the-truth-about-kale

4 http://lpi.oregonstate.edu/infocenter/phytochemicals/i3c/

5 http://www.huffingtonpost.com/leo-galland-md/health-benefits-garlic_b_900784.html

6 http://www.webmd.com/food-recipes/features/pomegranate-power

7 http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits?page=2

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