5 Superfoods for a healthy Fall

Autumn is a season of great beauty, but it’s also the time that we are highly vulnerable to contracting colds, flu and other diseases. In…
5 Superfoods for a healthy Fall

Autumn is a season of great beauty, but it’s also the time that we are highly vulnerable to contracting colds, flu and other diseases. In addition, the lack of light and falling temperatures cause many people to feel down and tired more frequently.

To fight these symptoms, diet is the best preventive medicine. Fill your fridge with healthy, traditional foods that are high in nutrients and filled with antioxidants to keep you feeling great!

Beans: The superfood that keeps you full. (MUST CREDIT: Photo by Stacy Zarin Goldberg for The Washington Post.)

SEE ALSO: Latin food gets healthier with these superfoods

This is our list of superfoods for a healthy Fall:


A must in Latin cuisine, this legume is not only tasty but also very healthy. It provides a large number of nutrients, especially iron and copper, plus phosphorus and vitamins B1 and B9.

Beans contain a lot of fiber, which prevents constipation, and potassium for healthy blood flow. In addition, they are rich in zinc, which helps boost the immune system and prevents colds and flu.

Cook them in a healthy way and use them in tacos or casseroles with vegetables and rice, to prevent flatulence and excess calories.


What makes dark Chocolate a superfood? (Photo by Shutterstock)

Dark chocolate

On a cold afternoon, drinking a cup of hot chocolate is a real treat.

It contains vitamins A, B, C and E and many minerals like calcium, zinc, potassium, phosphorous, iron and magnesium.

But remember it has to be a high quality, dark chocolate, so choose pure, unsweetened cocoa powder to make your drink.

Numerous scientific studies confirm the health benefits of this delicious beverage.

It helps relax the nerves, improves brain function and can even delay some forms of cognitive damage.

However, if you are overweight or obese, don’t drink too many cups as chocolate can pack a caloric punch.


Honey is a superfood.

Honey which is commonly referred to as a superfood is nature’s most nutrient rich food.(Shutterstock)

Delicious, sweet and a natural antibiotic. If you eat it every day (in moderation… a teaspoon is enough) to sweeten your tea and desserts, it can prevent infections and keep your energy high at the same time.

It’s recommended for those people vulnerable to cold weather for whom the arrival of autumn brings sadness and low energy.

Mixed with a bit of lemon, it becomes an excellent remedy for relieving a seasonal sore throat.

Furthermore, it’s a great antioxidant and helps us sleep better. To take advantage of all these properties, always choose a good quality honey, free of added sugars.

Brussels sprouts

Roasted Brussels Sprouts with Bacon & Pomegranate thanksgiving

Superfoods like Brussels Sprouts are high in nutrients that promote health and wellbeing. (Photo/ onehungrymama)

They are rich in sulforaphane, a compound that strengthens the cells that help fight tumors in the body.

This nutrient is also present in other cruciferous vegetables and is essential in an anti-cancer diet. Its cousins are cauliflower, broccoli and cabbage, all sharing similar benefits.

Additionally, Brussels sprouts contain a lot of folic acid, ideal for pregnant women (it ensures the proper formation of bones and tissues of the baby).

They are an excellent source of Vitamin A, which improves vision and keeps the skin healthy, and vitamin C, helps to prevent and fight colds.


There are many health benefits of pumpkin

Pumpkin is low in calories and boasts incredibly high levels vitamins and minerals. (Shutterstock)

Like carrots and sweet potatoes (also typical of autumn), pumpkins’ bright orange color reflects its high content of beta carotene, a powerful antioxidant that helps strengthen the immune system.

Sweet and appealing, it belongs to the group of slowly absorbed carbohydrates that keep sugar levels stable.This makes it an ideal food to fight anxiety and cravings for sweets.

Never discard the seeds if you carve your gourd at home because they are an excellent source of protein and zinc, nutrients needed to maintain a strong, healthy immune system. In addition, zinc is excellent for prostate health so get the men in your life to dig in too!

SEE ALSO: Should you spend money on superfood powders?