Five Fall Superfoods

Little-known facts and hidden benefits of these autumnal favorites make them all the more delectable

Story by Nicole Davis

Eating seasonally is a surefire way to enjoy produce that’s fresher, sweeter, juicier and more nutritious than when it’s out of season. Fall offers a bounty of delicious crops that are nutrient-rich and deliciously filling. Here are five of our favorites.

Pumpkin

Pumpkins — which are technically a fruit — are members of the gourd family. And here’s a quick history lesson: They’ve been cultivated since about 3500 BC and are native to Mexico and Central America. The name pumpkin originated from the Greek word pepon, which means “large melon.”

While most people will use pumpkins as purely decoration, they’re actually chock-full of vitamins, minerals and water — 90% to be exact. 

A cup of mashed pumpkin serves up:
• 245% of your daily value of vitamin A
• 19% of your daily value of vitamin C
• 16% of your daily value of potassium

Squash

Squash — also part of the gourd family — is one of the oldest-known crops recorded, estimated to have been planted 10,000 years ago in Mexico.

Summer squashes — like yellow, zucchini and patty pan — are picked before they fully mature, leaving the skin still tender. Winter squash spends more time on the vine, which means thicker, sturdier, skin. These varieties — like butternut, acorn, spaghetti and kabocha — are a tasty fall treat when cooked. 

Winter squash packs tons of nutrients too. One cup of cooked winter squash provides more than double your daily value of vitamin A, more than one-quarter of your daily value of vitamin C, plus substantial amounts of fiber, potassium and manganese.

Cinnamon

Just the smell of cinnamon conjures up feelings of the fall, its fragrant aroma wafting from baked goods or teas. But beyond its delectable smell, this spice actually offers health benefits, too. 

Cinnamon is harvested from an actual cinnamon tree — the bark is peeled off, then the outer portion is removed, revealing the light-red inner bark. It curls up as it dries. 

Cinnamon boasts: 
• High levels of antioxidants, namely polyphenols, which have been shown by recent research to play a role in metabolism regulation, weight management, chronic disease prevention and cell proliferation.

• Anti-inflammatory effects. Chronic inflammation is a contributor to many preventable medical conditions, and Sri Lankan cinnamon has been shown to be one of the most potent anti-inflammatory foods available.

• Blood-sugar-lowering effects. These effects are twofold: Cinnamon has been shown to imitate the effects of insulin, as well as increase insulin sensitivity.

Turnips

Did you know?
One cup of cooked turnips packs
30% of your daily value of vitamin C
and 12% of your daily value of fiber. 

Turnips, which historically have not been very popular on the plates of Americans, are seeing a potential resurgence with the rise of pandemic gardening. 

This purple-and-white root vegetable is spicy when raw, but when they’re roasted or boiled, they develop a nutty, earthy flavor. Turnips are classified as a cruciferous vegetable, a group that also includes broccoli, cauliflower and kale. Cruciferous veggies are members of the mustard family and have plenty of nutritional benefits, including anticancer properties. 

Another perk — while the root is what’s normally eaten, you can also enjoy the greens on top, cooked like you would collard greens or kale.

Cranberries

Tart and refreshing, cranberries are a perfect addition to mulled wine, as a topper to a salad or a sauce on your Thanksgiving table. 

They grow on a vine in areas called bogs, which are beds layered with sand, peat and gravel in wetlands.

Cranberries are high in antioxidants, like phenols, plus anthocyanins, which are a compound that gives the fruit its dark-red color. Research has shown anthocyanins to have anticancer properties, as well as anti-inflammatory effects. Cranberries have also been shown to promote urinary tract health.

One cup of raw cranberries has about 25% of your daily requirement of vitamin C and 16% of your daily requirement of the mineral manganese. And while you can eat them raw, they are quite bitter that way, so beware. 

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