Harness the Power of Fall Foods for Optimal Health

Wednesday, October 30, 2024

Harness the Power of Fall Foods for Optimal Health

As the weather shifts to cooler temperatures and the days grow shorter, our bodies naturally start craving warm, grounding foods. These are foods that help to balance and calm the body, especially during the colder seasons, and provide rich nutrients that enhance our sense of stability and warmth. Like the shifting season, our body is also wired to shift with the seasons. This fall provides the perfect opportunity to align our diets with the best of what nature has to offer during the autumn months. These seasonal fall foods are packed with nutrients that support and enhance immune function, energy, and overall well-being. Eating seasonally allows our bodies to get certain nutrients that are crucial for the changing weather as well as the enjoyment of eating foods at the peak of their flavor. 
As a Functional Nutrition Coach, I encourage my clients to focus on whole, nutrient-dense fall foods to optimize health. Here’s how you can harness the power of fall’s bounty for your wellness journey.

1. Immune-Boosting Nutrients
Fall is often a time when seasonal colds and flu become more prevalent. Supporting your immune system is crucial to make sure you avoid catching something that could ruin your fall festivities. Some of these key nutrients include vitamin C, vitamin D, vitamin A, magnesium, omega-3 fatty acids, fiber, zinc, iron, probiotics, and B vitamins. are Thankfully, there are are many fall foods that are naturally rich in these key vitamins, minerals, and antioxidants and will help boost your immune system.

Top Immune-Boosting Fall Foods:

Pumpkins: This autumn staple is packed with vitamin A, vitamin C, fiber and potassium. Eating pumpkin can support immune health, vision, as well as skin. It also contains a healthy amount of fiber, which can aid in digestion and support balanced blood sugar levels. (Note: there are more ways to eat pumpkin than just in pumpkin pie!) 

Sweet Potatoes: High in vitamin C, vitamin A, fiber, B vitamins, and beta-carotene, sweet potatoes help reduce inflammation, boost the immune system, and also promote healthy skin. 

Brussels Sprouts: These "little cabbages" are rich in vitamin C, fiber, vitamin K, and Folate. They provide amazing immune system support, provide healthy fiber for digestive function, and aid in blood sugar stability. (I personally like to roast mine in olive oil and sea salt!)

Apples: The saying, "an apple a day keeps the doctor away" continues to ring true for these wonder fruits during the fall season. They are rich in fiber, vitamin C, and potassium. They are also high in antioxidants, such as quercetin, catechin, and chlorogenic acid, which all help to fight inflammation. In fact, over 100 different phytonutrients have been identified within apples..amazing! 

Carrots: Rich in vitamin A, fiber, and potassium, carrots not only help the immune system but also boost vision. 

Beets: Contain folate, fiber, iron, magnesium, and potassium. Beets are also wonderful for improving circulation and endurance and enhancing overall cardiovascular health. They also contain antioxidants, which promote liver health and detoxification. (You definitely want to boost liver health during the holidays, especially if you are indulging in alcoholic beverages.)

Pears: An underrated fall fruit, pears provide fiber, vitamin C, and potassium. They are actually slightly higher in fiber than some on this list, which helps digestion. They are also hydrating and can boost skin health. 

​Walnuts: They contain potent b vitamins and magnesium. Walnuts are also rich in anti-inflammatory omega-3 fatty acids and support brain health and overall mood. They can also help lower stress and improve your sleep. 

​Butternut Squash: These provide vitamin A, vitamin C, fiber, potassium, and B vitamins. Like carrots, butternut squash is high in beta-carotene which supports immune health as well as eye health. 


Try This: Roasted pumpkin or sweet potato soup with ginger, turmeric, and garlic for an extra immune boost!

2. Energy and Blood Sugar Balance

As our routines change with cooler weather, stable energy levels become crucial. Fall foods are filled with complex carbohydrates and fiber, which promote steady blood sugar and sustained energy throughout the day.

Energy-Enhancing Fall Foods:

Apples: Loaded with fiber and natural sugars, apples provide a gentle energy without causing a huge spike in blood sugar. Part of this is because the fiber in the apple helps to slow the digestion and utilization of the apple sugars. 

Squash: Butternut, acorn, and delicata squash all provide high fiber, which slows the absorption of sugar and supports a steady energy release.

Beets: These nutrient-dense root vegetables improve blood flow and can help boost energy and endurance.

Try This: Slice an apple and sprinkle it with cinnamon for a quick snack, or make a roasted beet and squash salad with leafy greens for balanced energy.

3. Gut Health and Digestive Support
A healthy gut is foundational for overall health, no matter the season. Fall is often a time of indulgence in heavier, denser foods, which means that it's extra important to support digestion. Here are some gut-healthy fall foods to add to your list this year:

Root Vegetables: Carrots, parsnips, and turnips are high in fiber, supporting digestive regularity and feeding beneficial gut bacteria. (I personally use frozen foods at home and always choose organic. When you have a household of 6 hungry mouths, you've got to make it easier! There are some great frozen root vegetable mixes out there, just ask your grocer!)

Fermented Foods: Foods like sauerkraut and kimchi are probiotics that introduce beneficial bacteria into your gut, which boosts digestion and immune function. Be sure to add fermented foods at the big holiday dinners! 

Try This: Roast carrots, parsnips, and turnips with olive oil and rosemary, or add a scoop of sauerkraut to your meals for a boost of probiotics.

4. Anti-Inflammatory Properties
Coooler weather can increase the risk of inflammation, especially for those with joint pain or autoimmune conditions. Luckily, there are many fall foods that contain natural anti-inflammatory compounds that can reduce inflammation and promote healthy joints.

Turmeric and Ginger:
Often used in warming fall recipes, these spices have potent anti-inflammatory properties that support joint and muscle health. Ginger also supports digestion while turmeric provides a boost to cardiovascular function. 

Dark Leafy Greens: Kale, Swiss chard, and spinach are rich in antioxidants and omega-3 fatty acids, which help lower inflammation. Reducing this inflammation can diminish joint stiffness. Dark leafy greens also support collagen production, which is a primary protein in cartilage and connective tissue. 

Pomegranate: High in antioxidants, pomegranate can help reduce inflammation and improve heart health. Specifically for joints, some of the compounds in pomegranates help reduce enzyme activity that is responsible or joint damage. Pomegranates also protect the cells from oxidative stress while pomegranate seeds have been shown to manage cholesterol levels.  

Try This: Add ginger and turmeric to soups or stews, or enjoy pomegranate seeds sprinkled over a leafy green salad for a burst of flavor and nutrients.

5. Mood and Mental Health Support
Fall’s shorter days can sometimes impact our mood, which can lead to the "winter blues".  Nutrient and mineral-rich seasonal foods can help lift your spirits by balancing your mood and supporting mental health. Add these autumn options to your fall repertoire: 

Dark Chocolate: Not only is dark chocolate comforting, but it also helps stimulate the release of neurotransmitters such as serotonin and dopamine, which serve to elevate mood and promote feelings of happiness and relaxation. Dark chocolate also helps to boost energy by providing a small amount of caffeine and theobromine. (As if we need more reasons to eat chocolate!) 

Nuts and Seeds: Pumpkin seeds, almonds, and walnuts are rich in B vitamins and omega-3 fatty acids. Omega 3s are essential for brain health and also support neurotransmitter function. They have been shown reduce symptoms of depression and improve mood stability. 

Oats: These grounding grains are high in fiber, which works to keep your gut healthy. A healthy gut and gut microbiome are linked to an improved mood as well as less anxiety. They also provide B vitamins, which are essential for energy production and brain health. Oats contain tryptophan, an amino acid, that promotes a sense of calm, happiness, and emotional balance. 

Try This: Make a warm bowl of oatmeal topped with pumpkin seeds and a sprinkle of dark chocolate, or snack on a handful of nuts for a nutrient-dense boost.

6. Heart Health
As you've probably noticed, many of these fall foods provide heart health benefits. As a survivor of cardiac arrest, heart health is massively important topic to me.  Though I do my share of indulgence during the fall season, I also make it a point to ensure that I provide nutrient-rich foods to keep my heart functioning at optimal levels. We've discussed many above, but let's highlight a couple of options that may have flown under your radar. 

Cranberries: These little super fruits are packed with antioxidants, such as flavonoids and polyphenols. These help to reduce oxidative stress, which helps to keep your cells healthy and free from damage. This includes heart cells! Cranberries have also been shown to improve blood vessel function, which can help lower blood pressure. Another benefit is cranberries are anti-inflammatory. Any time you can reduce inflammation means you are lowering your risk of disease, including heart disease. 

Avocado: You probably wouldn't think of avocados for the fall season, but it's time that you did. They are rich in monounsaturated fats, like oleic acid, which help lower LDL (bad) cholesterol and increase HDL (good) cholesterol. This means that your risk of plaque buildup is lowered, supporting a healthier heart. They are also loaded with antioxidants like vitamin E, vitamin C, and carotenoids. These protect the heart by reducing oxidative stress and inflammation. 

Try This: Make a heart-healthy cranberry and walnut salad, or add avocado to your fall dishes for a dose of healthy fats.

Tips for Incorporating Fall Foods into Your Routine
Here are a few easy ways to bring the benefits of seasonal fall foods into your daily diet:

Seasonal Soups and Stews: Fall and winter are definitely the soup seasons! Use root vegetables, squash, and leafy greens to create nourishing, hearty soups that are both comforting and nutrient-dense. There are some wonderful soup bases available that are made from squashes and other fall items. 

Bake with Fall Spices: Add cinnamon, nutmeg, ginger, and cloves to your recipes for natural sweetness and anti-inflammatory benefits.

Roast Vegetables: Roasting brings out the natural sweetness of fall vegetables, making it easy to enjoy their full flavor. Plus the smell of roasted vegetables in the house is wonderful! 

Snack on Fall Fruits: Apples, pears, and pomegranates make great snacks on their own or with a handful of nuts for a balanced treat.

Don't be afraid to try new things: For many families, they stick to the same fall traditions year in and year out. This year, I encourage you to break out that familiarity and try some new and exciting fall recipes. Google or look for recipe books that call to you, and go for it! 

Conclusion: Embrace the fall season and nourish your body
Fall foods provide so much flavor and powerful nutrients that align perfectly with the body’s needs as we transition into cooler months. By embracing the best foods of the fall, you can boost your immunity, maintain energy, support digestion, and feel your best all season long.
As the Functional Nutrition Guy and functional nutrition coach, I encourage you to enjoy the power of seasonal eating by exploring these delicious, nutrient-rich fall foods. You'll not only make sure that you feel great this fall season, but you'll also be able to stick to your health and wellness goals. In addition, making healthy choices this fall will set the stage for starting the new year on a healthy path. 

Ready to make the most of fall’s bounty for your health? Let’s work together to create a personalized plan that supports your goals through each season! Click the button below to book your FREE Discovery Call with me! 

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Micah Lucie, FDNP

Hell to Healthy Coach 

Hi there! I'm Micah Lucie, the Hell to Healthy Coach. My passion is to uncover the reasons behind someone's health issues and put the power of restoration back in their hands.