6 Superfoods That Taste Best in the Fall, According to RDs

Superfoods are beloved by nutrition experts and eaters alike because they pack in multiple nutrients for efficiency and peak health. And of course, the best superfoods are also the freshest. Eating seasonally has countless benefits—better prices, better flavor and texture—and getting excited about produce and fresh ingredients can only ensure you’re eating more of the really good stuff (that is, whole, unprocessed ingredients). Though the hues at the farmer’s market tend to fade come autumn, the season’s bounty is still full of fall superfoods to indulge in until tomato season rolls around again. 

Here are some of the best fall superfoods to fill up on all season, according to experts!

Pumpkin

Fall’s most decorative gourd is also one of the season’s top superfoods. “Many people forget that pumpkin is actually a squash, and is incredibly nutrient-rich,” says Kristen Lorenz, RDN. “Pumpkins are packed with immune-supportive antioxidants, like vitamin A and vitamin C. It is highest in Vitamin A, though, with just half a cup of pumpkin puree containing 104% of an adult’s recommended daily value. This is an important aid for immunity support and for fighting infections.” Try simmering up a pot of turkey pumpkin chili for a cozy autumnal treat. 

Pumpkin Seeds

Even if you’re carving your pumpkins to turn into Jack O’Lanterns, you can still enjoy some nutritional benefits from their internal superfood: Pumpkin seeds. “The pumpkin flesh isn’t the only thing supporting your health when it comes to the popular fall squash,” Lorenz adds. Just one ounce of pumpkin seeds yields 25% of the daily recommended amount of zinc—an important mineral for healing and recovery. Pumpkin seeds are also a good source of iron. An adult can get nearly 15% of the recommended daily intake from a fourth of a cup. Pumpkin seeds are also a wonderful source of fiber, as well as omega-3 fatty acids to support gut regularity, heart health, and inflammation.” Roast them easily at home with a variety of savory, sweet, or spicy seasonings, and add them to homemade granola or use as a salad topper.

Apples

Granny Smith, Red Delicious, Honeycrisp, you name it, an apple a day, well, you know. Sue A. James, MS, RDN, LDN loves apple season for the nutritional content of the fruit—each apple has about 5 grams of fiber, 20% of the recommended fiber intake for the day, plus vitamin C and potassium. “Apples are easy to pack and carry,” James adds. “Eat them with nut butter or yogurt for a protein boost.” Bonus: You can get a little movement and social health by going apple picking in an orchard, or browsing the abundance at the farmers market. There’s a plethora of ways to enjoy apples, and you can easily dehydrate fresh apples to enjoy the flavor and nutrition for seasons to come. 

Squash

In addition to pumpkin, plenty of edible squashes are abundant in the colder months. “When I think of fall superfoods, I think of both fiber and vitamin A, since most of these are orange hued and contain many beneficial antioxidant carotenoids,” says Stephanie Crabtree, MS, RD. “Vitamin A supports our immune system, and fiber acts as a prebiotic, feeding the good bugs in our GI tract which also enhances our natural immunity.” Crabtree is a proponent of the ever-popular delicata squash because it is high in fiber, vitamin A, potassium, and antioxidants. “Added bonus, it has a thin skin so you don't have to peel the squash,” she says. “I roast semi-circle pieces in avocado oil with salt, and either eat hot as a side dish or use cooled in a fall salad.”

Pomegranate 

Pomegranate is a superfood best when it's in season. “It's great to see the return of pomegranates this time of year,” says Crabtree. “[It’s] loaded with antioxidant capacity, prebiotic fiber, polyphenols, and vitamin C. This makes pomegranates the perfect food for cold and flu season, boosting immunity, and adding a pop of color to any dish. Pomegranates are also a superfood for heart health, since they appear to protect cholesterol from oxidizing and developing plaques on the arteries.” Try making a pomegranate vinaigrette for grain bowls or salads. Notoriously hard to peel, we have a few easy tips to simplify autumnal pomegranate consumption.

Brussels Sprouts

Harvested in the fall, Brussels sprouts are a cruciferous vegetable in the same family as healthy veggies like cauliflower and broccoli. “These contain a natural plant compound called sulforaphane,” says Jennifer House MSc, RD. “This is a phytochemical that has neuroprotective and anti-cancer health effects. With 0.7g of fiber per Brussels sprout, they can help us meet our daily fiber goal: 25 grams per day for women, and 38 grams per day for men. While promoting gut health, high intake of fiber can also lower blood cholesterol levels and protect against developing colon cancer and Type 2 diabetes.” Try grated raw Brussels sprouts salad or roasted Brussels sprouts with pecans for added crunch.