While the days may be starting to get a bit cooler, it’s also the perfect time to kick back and eat some tasty seasonal superfoods to boost your immunity this fall.
Whether you’re a fan of the blender, love a hearty meal from home, or eat throughout the day, incorporating highly nutritious ingredients into what you eat can make a world of difference to your health.
What are superfoods and why do we need them?
“Superfoods as a group are nutrient-dense foods in an overall balanced diet that are full of vitamins, minerals, and dietary fiber, just like the foods mentioned on the list [below is]”, says nutritionist Signe Svanfeldt.
And right now, we could especially benefit from some internal encouragement.
“Autumn is often a busy time with lots of people coming back from summer vacation, and it can be a stressful time for many. Some find it difficult to stick to a balanced, nutrient-dense diet during stressful periods, although we really need healthy food.” fuel for our well-being,” says Svanfeldt of the healthy eating app sum of life.
Svanfeldt also points out that we are now moving from doing things outdoors to doing them indoors, which can lead to more spread of germs. “It is therefore vital to nurture our immune system in the best possible way to avoid getting sick,” he advises.
So, since eating well doesn’t mean skimping on flavor, here are some of the most nutritious yet delicious foods (that won’t break the bank) that you can add to your shopping list to stay healthy this fall.
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apples
British apples came into season a little earlier this year on Monday September 26, thanks to favorable spring and summer weather, according to British apples and pears (BAPL). They are second only to bananas in terms of fruit affordability, store well in the refrigerator, travel just a few food miles to our supermarkets, and are packed with health benefits.
On the occasion of National Cholesterol Month in October, noted nutritionist Rob Hobson also says, “Recent research has shown that apples (and pears) contain several bioactive compounds, including flavonoids, dietary fiber, and antioxidants, that have been individually associated with a lower risk of cardiovascular disease. ”
Studies show that incorporating apples into our diet helps reduce cholesterol (which can cause heart problems), thanks to its pectin content (natural fiber). Svanfeldt also points out that they are rich in potassium (important for nerve and muscle function in our bodies and for regulating blood pressure) and vitamin C (necessary for our bones and tissues).
BAPL recommends British Cox apples, which are tart and sweet, one of the most aromatic varieties with a hint of honey, and hold their shape when cooked. This makes them ideal for Tarte Tatins, chopped into muffin mixes or a salad with blue cheese and celery, or simply paired with rich cheeses. Meanwhile, the British Gala are sweet, delicate, light and juicy: a great pick-me-up after exercise.
pears
Often overshadowed by the apple as an on-the-go snack, as mentioned above, the humble pear has many health benefits and is also versatile in how you can eat it.
Svanfeldt explains that they are also “full of fiber (also good for digestion and gut health), potassium, and vitamin K (important for blood clotting and bone health).” Plus, they’re high in water content, which helps keep you full while also being low in calories.
“Pears are perfect for making a compote, serving with pancakes, or adding to oatmeal or yogurt in the morning,” adds Svanfeldt. He can also try cinnamon baked pears, poached pear tarts, or just go back to basics and remember why he should bite into a pear held in a napkin more often.
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Sweet potatoes
The sweetest potatoes, ready to eat as ‘fries’, crispy, baked, roasted, steamed, in a salad or however you like.
“These are full of beta-carotene (important for our skin and eyesight) as well as folic acid (important for cell renewal and red blood cells),” says Svanfeldt. In the body, beta-carotene converts to vitamin A, which is also known to boost immunity.
“Sweet potatoes are great for roasting or adding to a soup or stew,” she adds.
pumpkins
Hello October, hello pumpkins. But while it’s a tradition, of course, you might want to try getting a little more inventive this year with your carving and using discarded parts for a highly nutritious hot meal.
“Pumpkins, like sweet potatoes, are packed with beta-carotene and potassium, and are the perfect base for soup. Spice them up with ginger, green curry, and garlic and you’ve got the perfect soup this fall,” suggests Svanfeldt.
beet root
Beetroot doesn’t just have to be eaten in a salad, you can eat it in falafel, in the base of your pizza and even in a cake.
“Beets are high in folate and nitrate, which can be converted to nitric oxide and improve exercise performance,” according to Svanfeldt, which is one of their main benefits. Some studies suggest that athletes benefit from eating them in their diet, as they are believed to aid endurance and even recovery because nitrates bring more oxygen to the muscles.
Red peppers
Red bell peppers are packed with vitamin C, and according to Svanfeldt, just one of the bright, delicious vegetables “almost doubles our daily vitamin C requirement.”
Vitamin C is excellent for helping to protect cells and keep them healthy, supporting the health of skin, blood vessels, bones and cartilage, and wound healing. Red bell peppers also contain vitamin K1, vitamin E, vitamin A, folic acid, and potassium.
Svanfeldt recommends that they’re perfect for eating raw (as this keeps their high vitamin C content), or for roasting in the oven and then blending them into a paste with some nice spices like chili and garlic.
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Cauliflower
Svanfeldt points out that cauliflower is not only high in fiber, which we’ve learned is vital for our digestion, and potassium, which we’ve learned is great for regulating our body’s internal systems, but it’s also high in magnesium, which is Important for muscle and nerve function. It also helps convert the food we eat into energy and ensures that the parathyroid glands, which produce hormones important for bone health, function normally.
Some studies suggest that it can help with anxiety and depression Y improve sleep to some extentalthough more research is needed.
And as well as being great for our health, cauliflower is also loved by vegetarians and vegans for its many uses – think bang bang cauliflower, buffalo cauliflower wings, baked cauliflower nuggets, etc.
Or, for a more traditional staple, Svanfeldt suggests: “Roast cauliflower in the oven with some nice spices like curry and chili, add it to a delicious stew.”
chestnuts
While you may not necessarily be thinking of reaching for a handful of chestnuts, it is the best time to start. In season, both fall and winter, grilling them will help you warm up as much as it will benefit your body.
Like cauliflower, they also contain magnesium, iron (important for the health of our blood), and fiber. “They’re great for grilling with a sprinkle of sea salt,” recommends Svanfeldt.
dates
They may not seem like a superfood, but dates have a worthy place on the list. They are high in magnesium, iron, and zinc (important for our immune systems and enzymes), and fiber, of course.
Svanfeldt says they’re perfect alongside oatmeal, as small treats, or mixed with your favorite flavors like chocolate, sea salt, or freshly ground cardamom.
Wild mushrooms
Once again, mushrooms are believed to be the newest superfood, or the superfood of the future, and more are credited for their nutritional value. They’ve even been named Ingredient of the Year by the New York Times.
But the type you’re eating can make a difference. “Wild mushrooms have various nutritional contents, some (such as chanterelles) are high in vitamin D, important for our immune system and bone health, as well as fiber,” says Svanfeldt.
According to Harvard T. H. Chan School of Public HealthFor example, estimates show that fresh wild mushrooms like chanterelles and morels can contain up to 1,200 IU of vitamin D per 3.5-ounce serving, but dark-grown mushrooms like white button, shiitake, and oyster contain less than 40 IU.
Svanfeldt adds: “Mushrooms are perfect in a risotto, a creamy pasta dish, or on toast.” We agree.
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