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Add These 12 Fall Superfoods to Your Grocery List


Fall is in full swing and it’s the perfect time to enjoy certain fruits and veggies that are in season. If your grocery list needs an autumn boost, pick up these 12 superfoods and incorporate them into your meals:

  1. Apples — Apples are a great source of antioxidant and anticancer phytochemicals, most of which reside in the skin. They’re also prized for their ability to promote healthy digestion, with one medium apple boasting about 4.4 grams of fiber.
  2. Beets and beet greensBeetroot contains high amounts of fiber and infection-fighting vitamin C, as well as nutrients that help you detoxify, fight inflammation and lower your blood pressure. As a source of healthy nitrates, the consumption of beets boosts your nitric oxide levels.
  3. Brussels sprouts — Brussels sprouts are an ideal fall food. One cup of cooked Brussels sprouts contains nearly all of your recommended dietary allowance (RDA) for vitamins C and K1. Brussels sprouts are also a good source of vitamin B6, choline, fiber, manganese and potassium.
  4. CauliflowerCauliflower contains an impressive array of nutrients, including vitamin B6, fiber, magnesium, manganese, phosphorus and potassium. It’s also packed with natural antioxidants, such as beta-carotene, kaempferol, quercetin, rutin, vitamin C and others, which defend against free radical damage.
  5. Daikon radish — Daikon radish can be eaten cooked, dried, pickled, raw or sprouted. It’s a favorite vegetable in Japan, where 90% are grown and consumed. The roots, tops and greens are all edible.
  6. Kale — Kale is a powerhouse vegetable loaded with antioxidants, calcium, fiber and vitamins A, C and K. The carotenoids lutein and zeaxanthin found in kale help protect your eyes against macular degeneration.
  7. Kumquats — Kumquats are a low-calorie fruit, with 100 g of fresh kumquats containing just 71 calories. This fruit is rich in antioxidant vitamins A, C and E and contains flavonoid antioxidants such as lutein and zeaxanthin.
  8. Pomegranates — Research has shown eating pomegranates may protect you against Alzheimer's disease and certain cancers, increase blood flow to your heart, soothe inflammation associated with osteoarthritis and help maintain your blood pressure and cholesterol balance.
  9. PumpkinsPumpkin seeds are a convenient source of magnesium, plant-based omega-3 fats and zinc. To obtain the healthy omega-3 fats, you must eat pumpkin seeds raw.
  10. Squash — A popular way to prepare butternut squash, which is high in vitamins A and C, as well as folate and potassium, is to simply bake or steam it in chunks or halves. Although it needs no enhancement, you may enjoy squash with a pat of grass fed butter and a dash of salt.
  11. Swiss chardSwiss chard packs many of the same nutritional benefits as kale, such as high amounts of vitamins A, C and K. Swiss chard also contains phytonutrients that are known for their anti-inflammatory and antioxidant properties.
  12. Turnips and turnip greens — Turnips are rich in antioxidants and beneficial nutrients such as vitamins A, C, E and K — found in the leafy green tops — as well as calcium, copper, iron, manganese and potassium.
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