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14 Autumn Superfoods

The weather is getting cooler so we are naturally craving warmer and heartier foods. Eating seasonal foods at the peak of ripeness, ensures you are getting the most nutritional value. Here is a list of my top fourteen autumn foods that make me feel all cozy inside, and they’re the perfect excuse to get cooking on cool days.

Apples

Sweet or tart, red, green, or yellow, apples are satisfying whether baked or eaten raw. Apples are a deliciously sweet fruit and ideal snack that have immune boosting and disease preventing properties. They contain pectin which is a benefit-rich soluble gel-like fiber that lowers cholesterol, controls diarrhea, and aids in digestive health. Pectin also works wonders on cleaning out debris from the colon. Harvest season: August – November

Brussel Sprouts

Brussel Sprouts are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids. Blended into some hearty recipes, these little darlings taste divine. Harvest season: September to March.

Sweet Potatoes

Sweet potatoes are a great source of vitamin A-beta-carotene, vitamin B6, vitamin C, copper, manganese, copper,  and pantothenic acid. They’re also a good source of manganese, niacin, phosphorus, potassium, vitamins B1 and B2 and dietary fiber. Harvest season: September to December.

Parsnips

These versatile vegetables contain high levels of potassium, manganese, magnesium, phosphorous, zinc, and iron, in addition to an impressive range of vitamins, including vitamin B, C, E, and K, as well as high levels of fiber and some protein. They’re great in soups, stir-frys, and casseroles. Harvest season: October to April.

Pears

Pears are mild, crunchy, and sweet with a fibrous center. They are a good source of minerals such as copper, iron, potassium, manganese an, magnesium as well as B-complex vitamins such as folates, riboflavin and pyridoxine (vitamin B-6). They’re also rich in important antioxidants, flavonoids and dietary fiber. Harvest season: August to February.

Rutabaga

Photo by Tim Sackton

Rutabagas are a cross between turnips and cabbage. They are also an excellent source of beta-carotene, potassium, manganese, fiber, thiamin, vitamin B6, calcium, magnesium, and phosphorus. Harvest season: October to April.

Cauliflower

They lovely, sweet, nutty flavor of cauliflower is perfect for tasty salads and dishes throughout the entire year. It’s also a good source of vitamin B6, vitamin C, vitamin K, fiber, folate, protein, thiamin, riboflavin, magnesium,  manganese, niacin,  phosphorus, pantothenic acid, and potassium. Harvest season: September to June.

Squash

Squash comes in several varieties. They’re an excellent source of immune-supportive vitamin A and vitamin C. It is also a very good source of vitamin C, dietary fiber, vitamin B6, manganese and copper as well as a good source of potassium, vitamin B2, folate, and vitamin K. Harvest season: October to February.

Pumpkin

This pudgy food is a good source of Vitamin E, pantothenic acid, magnesium, phosphorus, potassium and copper, and a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, iron and manganese. Harvest season: October to February.

Turnips

Turnips have a bittersweet flavor that intensifies as it ages. It’s a delightful source of vitamin C, beta-carotene, calcium, iron, and manganese. The leaves are an excellent source of folate and vitamins A and K. Harvest season: September to April.

Pomegranates

Pomegranates have antioxidant, antiviral and antitumor properties. They are good sources of vitamins A, C and E, as well as folic acid. They juicy red pulp is sweet and bursting with flavor. Harvest season: August to December.

Kiwi

Kiwis are powerful little superfruits. Their sweet bright green flesh is rich in vitamin A, b, E K, copper, fiber, folate and potassium. It has more vitamin C than an orange and is deliciously sweet. Harvest season: September to March.

Grapefruit

The nutrient blend of vitamin C, choline, fiber, lycopene and potassium in grapefruit help maintain a healthy heart. This low-fat fruit can strengthen your immune system,  boost your metabolism, reduces kidney stones risk, fights gum disease, protects against cancer, and even assist in reducing stress. Harvest season: September to April.

Tangerines

Tangerines are a refreshingly sweet fruit that goes great with all kinds of cuisine. They’re packed with flavonoids, vitamin C, vitamin A, folate and potassium. They’re great for inflammation such as arthritis, they help absorb iron from the foods we eat and fight free radicals. Harvest season: November to April.

Happy Autumn and Happy Harvest!

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