With the seasons changing and the imminent arrival of Fall, our everyday favourites should take a step back and the spotlight should be shone upon the Fall food list. To achieve a healthy diet, foods of the season should be consumed when they’re at their peak and Fall is no exception.
Here’s a list of 10 fall essential foods you should be adding to your diet.
Well, of course, Starbucks can’t get enough of it and so shouldn’t you. Not the spiced latte kind but the pumpkin itself. High in beta-carotene, a plant-based form of Vitamin A, pumpkin helps maintain great vision and healthy skin. Low on calories and high on potassium, fibre and vitamin C, pumpkin also helps us stay healthy during the flu season and helps control blood sugar and blood pressure.
Sweet and crunchy, absolute fall favourites, the benefits of apples are known by all. But eating them particularly in fall is known because of the boosted taste. Haven’t you heard of the humble apple pie? High in antioxidants and fibre, apples help prevent chronic illness and slow ageing and are also known to reduce cholesterol.
A Thanksgiving staple, cranberries are just as big a favourite as pumpkins during the Fall. Cranberry concentrate can help prevent urinary tract infections and their incredibly high antioxidant properties can lower the risk of cancer, decrease blood pressure as well as boost immunity.
Available all year round but best during Fall, the betalain in beets can improve immunity, reduce the risk of cognitive decline as well as provide protection from cellular damage. It also contains nitrate that increases blood flow in the brain and is a great source of fibre, folate, potassium, manganese, iron and vitamin C.
Rich in vitamins A and C, brussel sprouts serve as a great source of iron and folate as well as boast high concentrations of cancer-fighting glucosinolates. They’re ranked among one of the powerful cold weather superfoods because of their immunity-boosting properties.
During their peak season, sweet potatoes boast a high dose of flavour as well as a high dose of nutrients. A high source of beta-carotene because of their rich, orange hue, sweet potatoes can help prevent vitamin A deficiencies as well as promote better eyesight and generate retinol production.
Apart from being great in photos and on Thanksgiving centre tables, squash contains a healthy amount of omega-3 fatty acids and is an excellent source of vitamin A. Low in calorie and rich in fibre as well as vitamin A, C, B1, B2 and B3, squash also reduces the risk of age-related vision loss.
A UCLA study showed that pomegranate juice has higher antioxidant levels than wine. If this doesn’t answer enough for you to consume pomegranates then we don’t know what is. Rich in antioxidants that are anti-inflammatory, pomegranates can help reduce the risk of several diseases ranging from cancer to Alzheimer’s.
High in soluble fibre, which helps reduce bad cholesterol, and a good source of vitamin C and copper, pears not just satisfy a sweet tooth perfectly but a single pear can also keep you hydrated while promoting gut and heart health.
Low in calories and high in fibre, parsnips are especially beneficial in aiding digestion, lowering cholesterol and maintaining weight. Loaded with minerals such as potassium, magnesium, zinc and iron, they also promote heart health and lower the risk of birth defects.