references & resources
SuperfoodsRX:Apples
Cornell Cooperative Extension: Broccoli and Cauliflower - Fall's Super Vegetables
Cooking Light: Persimmons in Perspective
Natural Food Benefits: Quince
Cooking Light: In Season: Quince
USDA Nutritional Database: Sweet Potato
USDA Nutritional Database: Pumpkin and Squash Seeds
Nutrition and You: Pumpkin Seeds Nutrition Facts
National Institutes of Health: Vitamin A
NCBI: Antioxidant Activity of Pomegranate Juice and its Relationship with Phenolic Composition and Processing
USDA Nutritional Database: Raw Kale
The New York Times: Beets: The New Spinach
USDA Nutritional Database: Beets
USDA National Database: Raw Pears
USDA National Database: Brussels Sprouts
California Kiwifruit: Health and Nutrition
USDA National Database: Butternut Squash
USDA National Database: Spaghetti Squash
1 of 14
Overview
While summer produce might get all the love, true nutrition nuts know winter is really where it's at when it comes to the best superfoods. From leafy greens to plump pumpkins, a variety of fruits and vegetables are in season during fall and winter, and they deserve a place on your menu. By bumping up your consumption of fresh produce, you'll be in tip-top nutritional shape when cold and flu season comes around. Read on to discover which superfoods are best during the chillier months.
Image Credit: Adobe Stock Alliance
2 of 14
1. Persimmons
These beautiful orange fruits are both flavorful and nutritious. Persimmons are in season between October and early January and they are rich in fiber, vitamin C, vitamin A, and a variety of minerals. Japanese Fuyu and Hachiya persimmons are most common, but you may find native varieties as well. At 118 calories for a large fruit, persimmons are diet-friendly as well as tasty. Choose persimmons with bright, glossy skin for optimal taste. At their ripest state, these fruits develop cinnamon and sweet notes. Enjoy them with a cup of green tea for a relaxing fall treat, or keep them in bowls around the kitchen for snacking -- and admiring.
Image Credit: Yuliia Mazurkevych/500Px Plus/GettyImages
4 of 14
3. Quince
These aromatic and mildly sweet fruits are nutritious and great to cook with. They are high in vitamin C. If you've never tried them, they taste something like a cross between a pear and an apple. Quinces are inedible raw, but they are delectable when cooked. Enjoy quince fruits between October and December. You'll find them at farmers markets, organic grocers and specialty stores. They're a natural choice for jams and jellies because they're rich in pectin, a natural gelling agent. Pectin gives structure to fruit fillings and spreads, and it contributes to their rich, sumptuous flavor.
Image Credit: Mykola Lunov/500Px Plus/GettyImages
6 of 14
5. Broccoli
Broccoli can be a healthy addition to your fall menu planning. This plant from the cabbage family is high in vitamin C, fiber, beta-carotene, folate and potassium. At only 15 to 25 calories per serving, it's also kind to the waistline. Served steamed, this cool-season crop makes a simple and nutritious side dish. It's also a great addition to creamy winter soups and casseroles. Add this classic vegetable to salads or chop it up for dunking in a variety of tangy dips. Top sautéed broccoli with toasted nuts, orange slices and olives for a savory, sweet twist.
Image Credit: zhuyongming/Moment/GettyImages
7 of 14
6. Pumpkin Seeds
Dietitian and exercise physiologist Mindy Black says that one serving of pumpkin seeds contains 14% of your zinc needs for the day. Try them toasted with a dash of sea salt and olive oil, and sprinkle the toasted seeds over salads. Pumpkin seeds make a tasty, crunchy topping as a lower-calorie substitute for croutons.
Image Credit: Brent Hofacker/iStock/Getty Images
10 of 14
9. Beets
According to Dallas-based nutritionist Betty Murray, beets are hard to beat when it comes to superfoods. These root vegetables are highly nutritious, as they contain vitamin B-6 and minerals like iron and magnesium. Mix beets and goat cheese into an arugula salad for a healthy and tangy side dish. Grill or boil them and serve with other vegetables. Beets are also popular pickled and eaten cold.
Image Credit: Marcelo_minka/iStock/Getty Images
11 of 14
10. Pears
Bowls of pears are another fall and winter favorite appearing on kitchen tables in decorative bowls throughout the season. This popular holiday fruit basket gift is also also packed with vitamin C and fiber according to Florida-based dietitian Mindy Black. Pears also contain 5 grams of fiber per serving. Black recommends slicing 6 pears and mixing them with cinnamon. Add to a slow cooker with pork loin and cook on low for 6 hours for a healthy and flavorful meal.
Image Credit: AlexPro9500/iStock/Getty Images
12 of 14
11. Brussels Sprouts
Mom knew her stuff when she nagged you to eat your Brussels sprouts. In addition to vitamins C and A and the mineral manganese, nutritionist Betty Murray says Brussels sprouts are also high in flavonoids. One cup of Brussels sprouts contains 4 grams of dietary fiber, which aids digestion, prevents constipation and helps prevent spikes in blood sugar. Steam, roast or boil Brussels sprouts and combine with cooked, chopped apples for a seasonal and healthy side dish.
Image Credit: LauriPatterson/E+/GettyImages
14 of 14
What Do YOU Think?
What are your favorite fall and winter foods? How do you usually prepare and enjoy them? We want to hear from you. Leave us a comment below.
Image Credit: mdmiller/iStock/Getty Images
1 of 14
Overview
While summer produce might get all the love, true nutrition nuts know winter is really where it's at when it comes to the best superfoods. From leafy greens to plump pumpkins, a variety of fruits and vegetables are in season during fall and winter, and they deserve a place on your menu. By bumping up your consumption of fresh produce, you'll be in tip-top nutritional shape when cold and flu season comes around. Read on to discover which superfoods are best during the chillier months.
Image Credit: Adobe Stock Alliance
Overview
While summer produce might get all the love, true nutrition nuts know winter is really where it’s at when it comes to the best superfoods. From leafy greens to plump pumpkins, a variety of fruits and vegetables are in season during fall and winter, and they deserve a place on your menu. By bumping up your consumption of fresh produce, you’ll be in tip-top nutritional shape when cold and flu season comes around. Read on to discover which superfoods are best during the chillier months.
Image Credit: Adobe Stock Alliance
2 of 14
1. Persimmons
These beautiful orange fruits are both flavorful and nutritious. Persimmons are in season between October and early January and they are rich in fiber, vitamin C, vitamin A, and a variety of minerals. Japanese Fuyu and Hachiya persimmons are most common, but you may find native varieties as well. At 118 calories for a large fruit, persimmons are diet-friendly as well as tasty. Choose persimmons with bright, glossy skin for optimal taste. At their ripest state, these fruits develop cinnamon and sweet notes. Enjoy them with a cup of green tea for a relaxing fall treat, or keep them in bowls around the kitchen for snacking -- and admiring.
Image Credit: Yuliia Mazurkevych/500Px Plus/GettyImages
1. Persimmons
These beautiful orange fruits are both flavorful and nutritious. Persimmons are in season between October and early January and they are rich in fiber, vitamin C, vitamin A, and a variety of minerals. Japanese Fuyu and Hachiya persimmons are most common, but you may find native varieties as well. At 118 calories for a large fruit, persimmons are diet-friendly as well as tasty. Choose persimmons with bright, glossy skin for optimal taste. At their ripest state, these fruits develop cinnamon and sweet notes. Enjoy them with a cup of green tea for a relaxing fall treat, or keep them in bowls around the kitchen for snacking – and admiring.
Image Credit: Yuliia Mazurkevych/500Px Plus/GettyImages
2. Cranberries
Image Credit: Konstantin Zubarev/500Px Plus/GettyImages
4 of 14
3. Quince
These aromatic and mildly sweet fruits are nutritious and great to cook with. They are high in vitamin C. If you've never tried them, they taste something like a cross between a pear and an apple. Quinces are inedible raw, but they are delectable when cooked. Enjoy quince fruits between October and December. You'll find them at farmers markets, organic grocers and specialty stores. They're a natural choice for jams and jellies because they're rich in pectin, a natural gelling agent. Pectin gives structure to fruit fillings and spreads, and it contributes to their rich, sumptuous flavor.
Image Credit: Mykola Lunov/500Px Plus/GettyImages
3. Quince
These aromatic and mildly sweet fruits are nutritious and great to cook with. They are high in vitamin C. If you’ve never tried them, they taste something like a cross between a pear and an apple. Quinces are inedible raw, but they are delectable when cooked. Enjoy quince fruits between October and December. You’ll find them at farmers markets, organic grocers and specialty stores. They’re a natural choice for jams and jellies because they’re rich in pectin, a natural gelling agent. Pectin gives structure to fruit fillings and spreads, and it contributes to their rich, sumptuous flavor.
Image Credit: Mykola Lunov/500Px Plus/GettyImages
4. Sweet Potatoes
Image Credit: Yng-Jaw Jiing / EyeEm/EyeEm/GettyImages
6 of 14
5. Broccoli
Broccoli can be a healthy addition to your fall menu planning. This plant from the cabbage family is high in vitamin C, fiber, beta-carotene, folate and potassium. At only 15 to 25 calories per serving, it's also kind to the waistline. Served steamed, this cool-season crop makes a simple and nutritious side dish. It's also a great addition to creamy winter soups and casseroles. Add this classic vegetable to salads or chop it up for dunking in a variety of tangy dips. Top sautéed broccoli with toasted nuts, orange slices and olives for a savory, sweet twist.
Image Credit: zhuyongming/Moment/GettyImages
5. Broccoli
Broccoli can be a healthy addition to your fall menu planning. This plant from the cabbage family is high in vitamin C, fiber, beta-carotene, folate and potassium. At only 15 to 25 calories per serving, it’s also kind to the waistline. Served steamed, this cool-season crop makes a simple and nutritious side dish. It’s also a great addition to creamy winter soups and casseroles. Add this classic vegetable to salads or chop it up for dunking in a variety of tangy dips. Top sautéed broccoli with toasted nuts, orange slices and olives for a savory, sweet twist.
Image Credit: zhuyongming/Moment/GettyImages
7 of 14
6. Pumpkin Seeds
Dietitian and exercise physiologist Mindy Black says that one serving of pumpkin seeds contains 14% of your zinc needs for the day. Try them toasted with a dash of sea salt and olive oil, and sprinkle the toasted seeds over salads. Pumpkin seeds make a tasty, crunchy topping as a lower-calorie substitute for croutons.
Image Credit: Brent Hofacker/iStock/Getty Images
6. Pumpkin Seeds
Dietitian and exercise physiologist Mindy Black says that one serving of pumpkin seeds contains 14% of your zinc needs for the day. Try them toasted with a dash of sea salt and olive oil, and sprinkle the toasted seeds over salads. Pumpkin seeds make a tasty, crunchy topping as a lower-calorie substitute for croutons.
Image Credit: Brent Hofacker/iStock/Getty Images
7. Pomegranates
Image Credit: Olga Lapshina/iStock/Getty Images
8. Kale
Image Credit: CAP53/E+/GettyImages
10 of 14
9. Beets
According to Dallas-based nutritionist Betty Murray, beets are hard to beat when it comes to superfoods. These root vegetables are highly nutritious, as they contain vitamin B-6 and minerals like iron and magnesium. Mix beets and goat cheese into an arugula salad for a healthy and tangy side dish. Grill or boil them and serve with other vegetables. Beets are also popular pickled and eaten cold.
Image Credit: Marcelo_minka/iStock/Getty Images
9. Beets
According to Dallas-based nutritionist Betty Murray, beets are hard to beat when it comes to superfoods. These root vegetables are highly nutritious, as they contain vitamin B-6 and minerals like iron and magnesium. Mix beets and goat cheese into an arugula salad for a healthy and tangy side dish. Grill or boil them and serve with other vegetables. Beets are also popular pickled and eaten cold.
Image Credit: Marcelo_minka/iStock/Getty Images
11 of 14
10. Pears
Bowls of pears are another fall and winter favorite appearing on kitchen tables in decorative bowls throughout the season. This popular holiday fruit basket gift is also also packed with vitamin C and fiber according to Florida-based dietitian Mindy Black. Pears also contain 5 grams of fiber per serving. Black recommends slicing 6 pears and mixing them with cinnamon. Add to a slow cooker with pork loin and cook on low for 6 hours for a healthy and flavorful meal.
Image Credit: AlexPro9500/iStock/Getty Images
10. Pears
Bowls of pears are another fall and winter favorite appearing on kitchen tables in decorative bowls throughout the season. This popular holiday fruit basket gift is also also packed with vitamin C and fiber according to Florida-based dietitian Mindy Black. Pears also contain 5 grams of fiber per serving. Black recommends slicing 6 pears and mixing them with cinnamon. Add to a slow cooker with pork loin and cook on low for 6 hours for a healthy and flavorful meal.
Image Credit: AlexPro9500/iStock/Getty Images
12 of 14
11. Brussels Sprouts
Mom knew her stuff when she nagged you to eat your Brussels sprouts. In addition to vitamins C and A and the mineral manganese, nutritionist Betty Murray says Brussels sprouts are also high in flavonoids. One cup of Brussels sprouts contains 4 grams of dietary fiber, which aids digestion, prevents constipation and helps prevent spikes in blood sugar. Steam, roast or boil Brussels sprouts and combine with cooked, chopped apples for a seasonal and healthy side dish.
Image Credit: LauriPatterson/E+/GettyImages
11. Brussels Sprouts
Mom knew her stuff when she nagged you to eat your Brussels sprouts. In addition to vitamins C and A and the mineral manganese, nutritionist Betty Murray says Brussels sprouts are also high in flavonoids. One cup of Brussels sprouts contains 4 grams of dietary fiber, which aids digestion, prevents constipation and helps prevent spikes in blood sugar. Steam, roast or boil Brussels sprouts and combine with cooked, chopped apples for a seasonal and healthy side dish.
Image Credit: LauriPatterson/E+/GettyImages
12. Squash
Image Credit: CreatiVegan.net/Moment/GettyImages
14 of 14
What Do YOU Think?
What are your favorite fall and winter foods? How do you usually prepare and enjoy them? We want to hear from you. Leave us a comment below.
Image Credit: mdmiller/iStock/Getty Images
What Do YOU Think?
What are your favorite fall and winter foods? How do you usually prepare and enjoy them? We want to hear from you. Leave us a comment below.
Image Credit: mdmiller/iStock/Getty Images
SuperfoodsRX:Apples
Cornell Cooperative Extension: Broccoli and Cauliflower - Fall's Super Vegetables
Cooking Light: Persimmons in Perspective
Natural Food Benefits: Quince
Cooking Light: In Season: Quince
USDA Nutritional Database: Sweet Potato
USDA Nutritional Database: Pumpkin and Squash Seeds
Nutrition and You: Pumpkin Seeds Nutrition Facts
National Institutes of Health: Vitamin A
NCBI: Antioxidant Activity of Pomegranate Juice and its Relationship with Phenolic Composition and Processing
USDA Nutritional Database: Raw Kale
The New York Times: Beets: The New Spinach
USDA Nutritional Database: Beets
USDA National Database: Raw Pears
USDA National Database: Brussels Sprouts
California Kiwifruit: Health and Nutrition
USDA National Database: Butternut Squash
USDA National Database: Spaghetti Squash
