Often, when we think of
“superfoods” we think of special little bags of exotic seeds or
berries, always priced over $20-something for a few ounces. Because we are
conditioned in our Western culture to look at nutrition in separate
pieces, instead of the whole picture, many of us would typically purchase a
little bag of super food exotic something, sprinkle it over whatever, add
sugar, and voila- kind of like taking a pill for the indigestion caused by
the dinner we just ate.

“A lot of people have unrealistic expectations about these (super)
foods, thinking they’ll be protected from chronic diseases and health
problems,” Kris-Etherton
told Heart.org. “They may eat one or two of these nutrient-dense
foods on top of a poor diet.” In order to avoid falling into this pattern,
you need to look past the super marketing and cool packaging of the
superfoods trend, and learn how to incorporate seasonal, everyday super foods
into your everyday lifestyle.

10 Superfoods for
Your Autumn Grocery List

The fact is, many of the most common fruits and vegetables
that we all grew up eating can be considered a
“superfood,” which is basically just a whole food that is more
nutrient dense in some way. According to a recent blog
published by AFPA (American Fitness Professionals Association),
here are 10 superfoods for your autumn grocery list that you can find at the
market and enjoy right now. See if fitting these into your menu every week
makes a difference for you.

1. Cauliflower

Cauliflower is an excellent source of vitamin C, vitamin K,
folate, pantothenic acid, and vitamin B6. It is a very good source of
choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and
biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1,
niacin, and magnesium. Cauliflower is surprisingly versatile and has recently
become a very popular meat alternative with chefs who are racing to keep up
with the vegan movement. You can check out my blog for some recent
creative cauliflower recipes.

2. Brussels Sprouts

Brussels sprouts aren’t among the most well-loved vegetables.
But that’s because most people just try to hard to make them taste good,
instead of just embracing their simple nature. As a member of the
nutritionally potent cruciferous family, they’re worth a place in your
healthy diet. They are an excellent source of vitamin C and vitamin K. They
are a very good source of numerous nutrients including folate, manganese,
vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium,
phosphorus, and omega-3 fatty acids. The best way to enjoy them is steamed
and drizzled with healthy oil and sea salt, or tossed in coconut butter. Or
just throw a handful into your morning green smoothie and your taste buds
won’t even know they are in there. Keep it simple and enjoy!

3. Winter Squash

Coming in at number 3 of our 10 superfoods list is winter squash.
This is an amazing superfood, especially for vegans, because it’s a rich non-animal
source of omega-3 fatty acids, which help with brain acuity and joint
lubrication, and improves recovery time if you’re on an exercise regimen.
Even if you’re not vegan, though, you should get plenty of winter squash in
your diet.

4. Kiwi:

Although it seems like a summer fruit, kiwi is actually a cool
weather crop and is at peak season and widely available in autumn.
Kiwifruit is an excellent source of vitamin C and vitamin K as well as a
very good source of copper and dietary fiber. It is also a good source of
vitamin E, potassium, folate, and manganese. Kiwi is known to help support
energy.

5. Apples:

Apples contain tons of antioxidants, helping your cells fight free
radicals and reducing the effects of aging. Eat them regularly cooked, raw,
or juiced. However you do it, be sure to eat the skin … that’s where the heart-boosting
flavonoids are. Check out my last article, Do
Multivitamins Work that discussed how getting your vitamin C
from a fresh, raw apple can have many, many more benefits than getting it
from a vitamin pill.

6. Turnips:

Turnips are not exactly winning any popularity contests, but don’t
take them for granted. Turnips provide a high amount
of nutrients for a low amount of calories. The leafy greens of
the turnip are also edible and provide a plethora of health
benefits. Their hefty load of vitamins includes A, B, C and K, and
they also offer lots of fiber. If you spend a little time noodling around for
recipes, you will find that there are quite a few ways to enjoy turnips. Try
roasting turnip chunks with olive oil and pureeing them, or steaming their
greens and drizzling with garlic oil.

7. Pomegranates:

Pomegranates always made me happy as a kid, before I ever learned
of their nutritional superiority in the food kingdom. Pomegranates are
considered one of the best sources of omega-5 fatty acids, and
they have very high levels of antioxidants. Pomegranate seeds make awesome
sprinkles and garnish for everything from frozen desserts to salads. The next
time you have a Mexican dish with mole sauce, try sprinkling some pomegranate
seeds for a nice, sweet, finishing balance to the dish.

8. Sweet
Potatoes: 

Sweet potatoes and yams have a history of being good for you,
especially if you’re female (it reduces the risk of diseases such as breast
and ovarian cancer), but it turns out they’re a superfood too. Fiber, iron
and more than 400% of your RDA of vitamin A are among sweet
potatoes’ many nutrients. I use sweet potatoes in everything from tacos
or enchilada filling to a great base for a vegan entree.

9. Parsnips:

Ever noticed that white carrot looking thing that sits in the
shadow of the carrots at the market? What is that thing anyway? It is
actually a parsnip, and quite a superfood, I might add. Parsnips contain a
wide variety of vitamins, minerals and nutrients, including dietary fiber,
folate, potassium and vitamin C. According to the Harvard School of Public
Health, the main health benefit of including fresh produce like parsnips in
your diet regularly is that the nutrients consumed can significantly reduce
your risk of a number of serious medical problems.

10. Grapefruit:

And last but not least on the autumn list of 10 superfoods…the
grapefruit! This bittersweet fruit has made nutritional power. It’s high in
vitamin C and lycopene, and also contains pectin, which has been shown to
lower cholesterol.

Now that you have a better understanding of the words “super
foods”, and that it doesn’t mean planning a Himalayan exposition or
joining an expensive on-line buyer’s club, why not give your wellness and
weight management objectives an awesome edge buy including these 10
superfoods into your regular diet this season. And if you’d ever like to
discuss your health and wellness goals, and how you can use optimal nutrition
to your benefit, you can schedule a complimentary nutrition coaching call
with me. Schedule
that right here!