7 Fall Superfoods

Look for these healthy fall foods at the farmers market for a week of vitamin-rich meals.

Also see how to use 11 tricky fall vegetables.

By Rebecca Rothbaum

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apples, fall superfoods apples

Don't overlook the most ubiquitous fall fruit. While apples have long been associated with good health (an apple a day, anyone?), research has actually discovered a compound in the apple's skin called quercetin, a powerful anti-oxidant that may fight a host of diseases. (Don't discard the skin – buy organic to avoid pesticide residue, and give it a good washing.) Calcium, Vitamin C and folate make apples even sweeter.

Go beyond pie with these 7 delicious apple recipes.

Pumpkin

pumpkin, fall superfoods pumpkins This bulbous squash is good for more than jack-o-lanterns. Half a cup of pumpkin has about a full serving of of Vitamin A in the form of beta carotene, plus a healthy dose of potassium, more than 10% of the recommended daily amount. Try it in one of these adventurous pumpkin recipes.

Brussels Sprouts

brussels sprouts, fall superfoods brussels sprouts

Kids may give them a bad rap but this crunchy vegetable is incredibly good for you, with more Vitamin C than in an orange, plus Vitamin K, calcium and folate. And roasted or pan-fried, they’re pretty tasty too.

Brussels Sprouts Recipes
> Roasted Brussels Sprouts, Baby Carrots and Pearl Onions
> Roasted Brussel Sprouts with Chestnuts and Prunes

Kale

kale, fall superfoods kale

Although lesser known than its cousin broccoli, this dark, leafy green is gaining a big following for its nutritional potency. One cup of chopped raw kale offers more Vitamin K than any other green. Kale is also high in beta-carotene, an anti-oxidant which is believed to boost the immune system and even help ward off certain types of cancers.

Kale Recipes:
> Sauteed Kale with Garlic and Red Onions
> Curly Kale Soup

Chestnuts

chsetnuts, fall superfoods chestnuts

These nuts are a snack you can feel good about thanks to their half-day supply of Vitamin B6, which plays a role in boosting the immune system, keeping skin youthful and possibly even fighting lung cancer. Chestnuts are also high in fiber, which helps fill you up so you eat less.

Recipes:
> Chestnut Soup
> Butternut Squash-Chestnut Soup with Balsamic Caramelized Pears
> Roasted Brussels Sprouts with Chestnuts and Prunes

Pomegranates

pomegranates, fall superfoods pomegranates Slice open the leathery-skinned, middle-eastern fruit and you’ll find glistening ruby seed packs, known as arils. They're not merely pretty: pomegranates are loaded with antioxidants and compounds called tannins that may help keep the heart healthy and lower "bad" cholesterol. An added bonus? The 5 grams of fiber per half cup of arils. For something sweeter, try rice pudding with pomegranate syrup.

Turnip Greens

turnip greens, fall superfoods turnip greens Leafy green turnip tops usually get tossed onto the compost heap. That's too bad: they are the most nutritious part of this autumn root vegetable. One cup provides 441 mg or about a half of the daily recommended amount of vitamin A (in the form of beta carotene, which helps promote good vision, as well as fight illness and build strong bones. Turnip greens also pack Vitamin C, folate, Vitamin K and calcium. Try these natural multivitamins in a salad or steamed.