Enjoy Fall’s Bounty of Superfoods

Fall is a wonderful time of year. The changing leaves, the lower temps, the pumpkin spice everything. Fall colors make for a landscape that's not only beautiful, but remind us that the seasons are changing, and we’ve got things to do.

Going back to school and preparing for the holidays brings us back to the busy life we may have left behind during the lazy days of summer. It's also time to get intentional, once again, about taking care of ourselves. After all, "busy" can be both fun and stressful.

The good news is that autumn is about beauty and abundance. That includes ways to appreciate the season and find our balance. Cool breezes mean we can turn off the air conditioning and throw open the windows for better sleeping. Colorful landscapes are ready-made for energy-restoring afternoon walks; and, of course, the season is a time for really great food.

Sifter can help you find fall foods that match your dietary needs. Start browsing here →

Pumpkins, kale, and nuts, oh my!

Fall foods don’t just look good on your table (hello pumpkin, walnuts, and winter gourds), they also give you the nutrients you need to thrive. From leafy greens and root vegetables, to beans, nuts, spices, and fall's most visible poster child: the jack o' lantern carved out of a fat pumpkin. Collectively, their nutritional benefits are off the charts.

Consider, for example, that kale is not only sweeter when harvested in October, but packed with vitamins and omega-3 fatty acids that can help keep your heart healthy. Beets contain pigments that are good for mood and metabolism. The isoflavones in soybeans, which reach their peak in September, are great for the bones. Tree nuts, high in monounsaturated fatty acids, protein, and fiber, fill us up while helping to keep our blood sugar in check. And flavors like cinnamon and turmeric not only give flavor and color to food, but work as anti-inflammatory agents.

Then there’s pumpkin. A nutritional superhero, it's low in calories, high in fiber, and packed with the beta-carotene, vitamins B6 and C, and magnesium that help weight management, immunity, eyesight, and skin.

Superfoods fight inflammation

All these foods are protective components, backed by science, that help reduce inflammation — the immune system’s negative response to foreign “invaders” in the body. Unlike foods that trigger inflammation, such as refined carbohydrates, saturated and trans fats, sugar, and processed meats, these fall favorites work for you.

In small amounts, inflammation is essential for building a healthy immune system. But unchecked and over time, it can also lead to serious health conditions like heart disease, cancer, diabetes, arthritis, depression, and even Alzheimer’s.

That’s why, in the context of a busy life, it’s important to keep our wellbeing in check. Anti-inflammatory-type foods that reach their peak in autumn can help.

Getting the most from the season

Whether you’re looking to decrease inflammation or maintain good health, autumn's foods offer several ways to get there. Here’s how to best enjoy fall’s bounty:

Focus on antioxidants. Eat a rainbow of fruits, like apples, pears, and peaches you can pick up at the farm stand or convenience store; vegetables, like carrots and cauliflower, that you can eat pre-cut and raw; and spinach and parsnips you can stir fry or roast for recipes. Round out your meals with protein-rich beans, lentils, and nuts; whole grains; organic chicken and wild-caught fishes; green teas; and spices like ginger, garlic, and turmeric.
Carve a pumpkin. Then, add the insides or canned puréed versions to soup, oatmeal, or yogurt for extra fiber and flavor; season with cinnamon, clove, and nutmeg.
Add apple cider vinegar. Put it in hot cider, lemon water, and salad dressings to improve digestion, and reduce reflux and heartburn.
Go apple picking. 'Tis the season! This is when apples, high in natural antioxidants and protective compounds, are most delicious. Leave the skin on since it contains quercetin, which helps regulate the immune system and inflammation.
Head back to your roots. Try topping sweet potatoes, a superfood rich in potassium and vitamins A, B6, and C, with nut butter, granola and sliced bananas for breakfast – quick and easy. Put butternut squash, high in vitamin C and antioxidants, in whole-grain pasta. Add Brussels sprouts and onions to omelets, salads, and stews.
Make soup a go-to meal. Combine the vegetables in your crisper with spices, beans, and grains for a hearty chili or purée. Make a big batch for the week and freeze; it's a great fall staple. Sip on bone broth, high in amino acids, when you want to warm up with something light.

While all the seasons have their charms, fall has its special delights. There's something about the dichotomy of beauty and busy that draws us in. The key is knowing how to use fall's blooms to stay well, so we can bloom, too.

updated August 2023