The harvest season is here, and with it comes a bounty of fresh, flavorful, good-for-you produce. We’re here to share the health benefits you can reap this fall by enjoying in-season foods.
Apples
We all know the saying, “an apple a day keeps the doctor away,” but apples truly are a wonderful source of nutrients. Apples are rich in fiber, vitamin C and antioxidants. They also contain polyphenols, including flavonoids, which have been shown to improve age-related memory loss. Other benefits you can receive by enjoying apples include:
- Brain health support
- Digestion and weight management aid
- Lowered risk of certain chronic diseases, including cancer, heart disease and Type 2 diabetes
With many delicious varieties available, apples are great for breakfast, snacking or baking. If you’re looking for a new favorite apple recipe to try this season, give our easy apple-oat bake or applesauce pancakes a try.
Cinnamon and Nutmeg
Though technically not fall-specific, warm spices like cinnamon and nutmeg are frequently associated with many autumn staples, such as apples or pumpkin. Not only are cinnamon and nutmeg delicious seasonings that pair well with many fall favorites, but they also have numerous health benefits.
Cinnamon has been shown to help improve heart health and regular blood sugar levels, and nutmeg is rich in antioxidants.
Though you may, at first, only think to use these spices in sweet recipes, like cinnamon oatmeal, cinnamon and nutmeg can also be delicious seasonings for soups or meat dishes, like our Moroccan spiced pumpkin soup or Jerusalem couscous.
Cruciferous Vegetables
Cruciferous vegetables are a classification of vegetables that offer a wealth of nutrients. To boost your vitamins and minerals this fall, give some of these cruciferous veggies a try:
- Arugula
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Chard
- Collard or mustard greens
- Kale
- Radish
- Rutabaga
- Turnip
These vegetables all come in various shades of green, purple and white, and they’re all packed with fiber, vitamin C, vitamin K and vitamin B9. A diet rich in cruciferous vegetables may also lower your risk of developing a variety of cancers, including cancers of the bladder, breast, colon, lung, pancreas and prostate.
You can eat cruciferous vegetables in a variety of ways, including raw, steamed, grilled and roasted. If you’re looking for delicious recipes to incorporate more cruciferous vegetables into your diet, try our cauliflower and potato au gratin, dip some bread into creamy broccoli cheese soup or enjoy our roasted Brussels sprouts with sautéed cabbage, spinach and Swiss chard.
Pears
Apples tend to get a lot of attention as fall’s most popular fruit, but pears have a surprising number of health benefits, too. In fact, pears contain more calcium, copper, magnesium, zinc and vitamins B3 and K than apples. Pears are also an excellent source of fiber and are a low-glycemic food, making them a great choice for people diagnosed with or at risk for Type 2 diabetes. The high fiber also makes pears great for improving digestive health and relieving constipation.
Pears can also help lower inflammation levels in the body and are an excellent part of a heart-healthy diet.
Seasoned with cinnamon and nutmeg, our homemade pear sauce is a great substitute for applesauce and incredibly simple to make. Alternatively, try pears in our scallion vegetable slaw or leafy holiday salad.
Pumpkins and Squash
Pumpkins aren’t just a fall decoration — they’re actually an anti-inflammatory food also known to boost your heart and skin health, aid in weight loss and contain high levels of vitamin C, iron, folate and vitamin E.
Similarly, consuming other relatives in the gourd family, including squash and zucchini, also offers numerous health benefits, including improved digestion, a decreased risk of heart disease, improved eye health and stronger bones.
Looking for ways to incorporate more pumpkin or squash into your diet this fall? Try our roasted winter squash soup or pumpkin and oatmeal porridge.
Sweet Potatoes
Sweet potatoes are incredibly nutritious and equally as versatile. Sweet potatoes can be made sweet or savory, so we encourage you to try in a variety of ways, such as oven-roasting them or making sweet potato mash. For a flavor-packed savory dinner, give our sweet potato chicken curry a try.
A diet rich in sweet potatoes offers numerous benefits, including:
- Blood sugar management
- Help managing stress and anxiety
- Improved eye health
- Improved gut health
- Improved memory
- Reduced inflammation and muscle relaxation
- Regulated blood pressure and heart function
Different types of sweet potatoes offer slight variations in nutritional composition and flavor. For example, purple sweet potatoes are higher in antioxidants and may aid in preventing cancer, while orange sweet potatoes are rich in beta-carotene and can promote good eye and skin health.
Trusted Wellness Care to Help You Feel Whole
Your whole health is our top priority. For more tips on nutrition and staying well this season, learn more about our wellness care program.
