Autumn brings with it orange-tinged landscapes and shorter days, but it also marks the beginning of a season loaded with nutrient-rich foods that can benefit our health. With the drop in temperatures and the increase in the incidence of diseases such as colds and flu, it is crucial to strengthen the immune system and take care of our physical well-being. For that reason, the fall superfoods They are perfect allies for this purpose. But which are the best? Which seasonal superfoods are most worth it?
Before we dive into fall superfoods, it’s important to understand what this term means. A superfood refers to those foods that have a high nutrient content and that, according to scientific studies, provide multiple health benefits. These foods are often rich in antioxidants, vitamins, minerals, and other bioactive compounds that can improve immune function, reduce inflammation, and protect the body against chronic diseases.
Although the term has gained popularity in recent decades, there is no official scientific definition. However, foods that stand out in nutritional content and their proven positive effects on health are usually included in this category.
Pumpkin
One of the autumn superfoods par excellence is pumpkin. This vegetable, rich in beta-carotene, which is converted into vitamin A in the body, is essential for eye health and the immune system. In addition, it contains a large amount of antioxidants that help fight free radicals, reducing the risk of chronic diseases. Pumpkin is also low in calories. Therefore, it is an ideal option for those who want to control their weight without sacrificing flavor or nutrients. Furthermore, being extremely versatile, it can be used in creams, stews or even desserts.
Grenade
Autumn is the season of grenade. We are talking about a fruit that has earned a special place among superfoods thanks to its high antioxidant content. Pomegranates are particularly rich in polyphenols, compounds that have been shown to reduce inflammation and the risk of heart disease. Various studies have indicated that regular consumption of pomegranate can help lower blood pressure and improve vascular health. In addition, it is an excellent source of vitamin C, key to strengthening the immune system during the colder months. In case you have doubts, this fruit is perfect for adding a fresh and nutritious touch to salads and yogurts. Or simply to enjoy on its own as a healthy snack.
Chestnuts
A nice bunch of chestnuts | Pexels
The chestnutsanother of the great fall superfoods, are a rich source of fiber, complex carbohydrates and minerals such as potassium and magnesium. Unlike other nuts, chestnuts are low in fat. That is why they are an excellent option for those looking for an energetic, but low-calorie snack. Their fiber content makes them a food that promotes digestive health, as it helps regulate intestinal transit. In addition, their nutritional profile makes them perfect for maintaining stable energy levels throughout the day. Something particularly useful on colder days.
mushrooms
The activity of collecting mushrooms, increasingly standardized | Shutterstock
Autumn is also the season of mushroomsfamous for their immunostimulant properties. Some varieties, such as mushrooms or mushrooms shiitakecontain bioactive compounds that can strengthen the immune system and help fight viral and bacterial infections. Mushrooms are also an excellent source of B complex vitamins, which help maintain the health of the nervous system and improve energy levels. In addition, their selenium and vitamin D content makes them an ideal food to support cellular function and bone health.
Brussels sprouts
The Brussels sproutsanother fall superfood, are rich in vitamin K. An essential vitamin for blood clotting and bone health. In addition, they contain a high concentration of antioxidants. In particular, sulforaphanes, a compound that has been shown to have anti-cancer properties in preliminary studies. They are also a good source of fiber, which contributes to digestive health and can help control blood sugar levels.
Walnuts
A good handful of nuts | Pexels
Lastly, the walnutswhich are also fall superfoods, are loaded with omega-3 fatty acids, known for their cardiovascular health benefits. Studies have shown that regular consumption of walnuts can help reduce LDL cholesterol levels, improve arterial function, and reduce inflammation. Walnuts also contain antioxidants and vitamin E, key to skin and brain health because they protect cells from oxidative damage.