10 Fall Superfoods to Add to Your Diet

This time of year has some of the best produce in my opinion. Besides tasting delicious, these fall fruits and vegetables boast some serious health benefits. These are the 10 fall superfoods you need to add to your diet!

It doesn’t matter whether you get these foods from the farmers market or frozen from the supermarket. They are still going to pack lots of great nutritional value. I always say it’s more important to focus on adding in more fruits and vegetables to your diet than to beat yourself up worrying about the source. Whether fresh or frozen, organic or not, you’ll still get lots of benefits from these foods.

The 10 Superfoods to Add to Your Diet

1. Pomegranate

The bioactive compounds in pomegranate have shown antioxidant, anti-inflammatory, anti-cancer, and neuro-protective effects (source). Plus, each pomegranate has about 11 grams of fiber, making them excellent for digestion.

Ways to eat pomegranate:

Sprinkle on top of salads.
Top yogurt bowls or oats.
Add a splash of 100% pomegranate juice to drinks.

2. Butternut Squash

Butternut squash is packed with vitamin A & C, potassium, and fiber. 1 cup of butternut squash (cubed) has almost 7 grams of fiber! In addition, research shows that the family of vegetables that butternut squash is part of has anti-inflammatory benefits and anti-cancer potential (source).

Ways to eat butternut squash:

Cube and roast with olive oil, spices, and salt.
Blend into soup or sauces.
Roast and add on top of salads or grain bowls.

recipes with butternut squash:

3. Pears

Pears are very high in soluble fiber and insoluble fiber, which both aid in digestion. One medium pear has 6 grams of fiber! Pears also have anti-inflammatory effects (the skins are rich in antioxidants!) and anti-diabetic effects (source).

Ways to eat pears:

Add on top of oatmeal, yogurt bowls, or salads.
Eat with almond butter.
Poach or bake with spices for a sweet treat.

Recipes with Pears:

Spiced Pear Greek Yogurt Bowl

4. Mushrooms

Mushrooms have a wide variety of health benefits, and have been studied on their effects on cardio-metabolic health, brain health, anti-diabetic effects, and anti-tumor effects, among many others (source). Mushrooms are rich in fiber, B vitamins, and some trace minerals.

Ways to eat mushrooms:

Add into soups, stews, meat sauce & pasta sauce.
Make mushroom risotto.
Sautee and add to pizza, salads, or sandwiches.

Recipes with mushrooms:

Sticky Salmon Rice Bowls

5. Persimmons

Persimmons are high in fiber (are you sensing a theme, here?), vitamin C and vitamin A. Persimmons are also rich in antioxidants, including phenolic acids and catechins (source).

ways to eat persimmons:

Slice, sprinkle with cinnamon, and enjoy raw.
Slice and add to salads.
Bake with spices and serve on top of ice cream or yogurt bowls.

6. Brussels Sprouts

Brussels sprouts are an excellent source of vitamin C, vitamin K, and fiber. Research shows that cruciferous vegetables, including brussels sprouts, may prevent and suppress cancer and improve health (source).

Ways to eat brussels sprouts:

Roast or air fry with olive oil and seasonings until crunchy.
Pan fry with teriyaki sauce, sesame oil and sesame seeds.
Shave or thinly slice and add to salads.

7. Cranberries

Cranberries are rich in several antioxidants including polyphenols and anthocynanins, which are linked to a multitude of health benefits. Consumption of cranberries may prevent chronic diseases and have anti-inflammatory effects (source).

Ways to eat cranberries:

Sprinkle dried cranberries on oatmeal or salads.
Make a cranberry orange jam sweetened with honey.
Add a splash of 100% cranberry juice to drinks.

8. Parsnips

These root vegetables are rich in potassium, vitamin C, and fiber. Parsnips are also rich in flavonoids and have anti-inflammatory effects (source).

Ways to eat parsnips:

Chop and roast with olive oil and seasonings.
Mash some parsnips into your mashed potatoes.
Add to soups and stews.

9. Apples

Apples are well studied and have been shown to have a protective effect against cardiovascular disease, cancer, and cognitive impairment (source). Apples also have a good amount of fiber (about 4 grams per medium apple).

ways to eat apples:

Sautee with cinnamon and add on top yogurt or oats.
Chop and add to salads.
Make a healthy apple crisp with oats and walnuts.

Recipes with apples:

10. Pumpkin

Pumpkin is packed with vitamin A, vitamin C, and fiber. Pumpkin has been researched for its nutritional benefit and found to have antioxidant and anti-inflammatory properties and may be beneficial for the management of diabetes, cancer, cardiovascular disease, and depression (source).

ways to eat pumpkin:

Use pumpkin puree in baked goods
Chop and add to salads.
Make a healthy apple crisp with oats and walnuts.

Recipes with pumpkin:

Adding these 10 fall superfoods to your diet gives you lots of fiber, color, and nutrients that support many systems in your body. As you can see by now, all of these foods are rich in antioxidants and have anti-inflammatory benefits. You don’t need to eat every single one every day, but aim to rotate in a few each week so you get both the flavor and benefits! Which one are you going to try first? Let me know in the comments and share how you enjoy it!

10 Fall Superfoods to Add to Your Diet