10 Superfood Ingredients for Fall Recipes


All Seasons bring along cravings for certain kind of foods, ever wondered why? According to scientific research studies our bodies seek foods that are necessary for healing internal needs of balanced and harmonious functions. In winter our bodies craves foods that are more aligned with us, and eating right kinds of foods is very important. When we eat the right kinds of food, it  affects our emotional and physical state.  Now that we are in Fall and headed to Winter, here are a list of few nutrition loaded foods rich in flavor and health benefits that you can easily incorporate in your diet. Not only they will provide nutrition, but also help you stay fit and crush those unwanted pounds and stay on track to losing weight this season. 


A cup of mashed pumpkin has 3 grams of fiber, and a little protein too. Pumpkin is not just for cravings. Its seeds are high in potassium and magnesium, and pumpkin flesh is rich in beta-carotene, which is good for the immune system. One cup of canned pumpkin contains 7 grams of fiber and 3 grams of protein, which is helpful for regular digestion. Pumpkin also contains 50% of daily value of vitamins K, which helps with blood clotting.


Orange carrots have long been a go-to crudite, but they also come in reds, purples and yellow and they're all nutritional stars. Standard orange carrots contain vitamin A, which is essential for healthy sight. Colorful carrots also contain other healthy antioxidants like lycopene and beta-carotene pigment that gives tomatoes their bright and red hue, and it's linked to a lower risk of certain cancers. 


Lentil soup is delicious and filling, but cooked lentils are also a great additional to salads to give them more substance. If you still opt for soup route, add some lemon juice or hot sauce to brightens up the earthy flavor. Lentils are packed with 18 grams of protein, 16 grams of fiber and less than 1 gram of fat per cup. They contain nearly 30% more  folate that spinach, and they're a good source of zinc and B vitamins, Regularly eating lentils may help guard against heart disease and stabilize blood sugar. And thanks to their iron content, lentils can support and maintain a healthy metabolism. 


Turnips contain vitamins K, A, C, E, B1, B3, B5, B6, B2, and folate as well as minerals like manganese, fiber, potassium, iron, calcium, copper, and antioxidants. They not only reduce risk of cancer, but also posses a great amount of anti-inflamatory properties due to having large amount of vitamin K. They help with both growth, lung health, promotes healthy hair, anti-aging, brightens skin, eye health, strengthens the immune system and its vital health. The high fiber content in turnips helps with regular digestion, and helps in weight loss due to low calories. 


Oysters are a great source of protein, omega-3 fatty acids, iron, calcium, zinc and vitamin B12. B12 is important since it keeps the body's nerve and blood cells in good health. Sadly, the data on their effectiveness as an aphrodisiac is less robust. 


Pomegranates tend to have more vitamin C and potassium and fewer calories that other fruits. A serving provides nearly 50% of day's worth of vitamin C and powerful polyphenols, which may help reduce cancer risk.


In addition to their heart healthy fats, pistachios are rich in antioxidants, including lutein, beta-carotene and gammatocopherol. They are also high in vitamin A, which is important for vision and proper organ function. They're delicious and surprisingly light for a nut. 

Spaghetti Squash

Spaghetti squash has some of the highest water content of all the winter squashes, which makes it especially filling. It's low in calories and yields a good dose of vitamin A, calcium, vitamin C and fiber. 

Winter Squash

Winter squash are inexpensive vegetables and are among the richest sources of plant-based anti-flammatory beta-carotene, which can support healthy vision and cell development. Their yellow-flesh is infection-protective and may even reduce age-associated illnesses. 

Sweet Potatoes

Even though sweet potatoes have a bit more natural sugar than the white potatoes, they are a mighty orange packed of nutrients. A large sweet potato contains more thana day's worth of vitamin A, essential for eyesight and reproductive health. It also hs B vitamins, fiber and potassium and an antioxidant called glutathione, which may enhance immunity and supports metabolism.

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