13 Fall Superfoods Nutritionists Recommend Eating

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Red beet juice in a glass on a wooden table with whole beets and lemons, top viewMadeleine Steinbach/Shutterstock


Beets can add gorgeous colour to your fall salads and side dishes while giving your brain a boost. “Beets have a good amount of folate and potassium,” says Amanda A. Kostro Miller, RD, LDN. “Try adding beets to your smoothie or baked goods like red velvet cake or pink-frosted cupcakes.”

Try: Beet and Strawberry Smoothie

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Sweet potato on wooden kitchen board from above.Julia Sudnitskaya/Shutterstock

Sweet potatoes

Sweet potatoes make the perfect fall side dish and are rich in vitamin A for healthy eyes and fibre for a healthy gut. Miller recommends starting out your day with a nutrient-packed twist on breakfast toast. “Instead of bread, slice a sweet potato lengthwise into 1/4 to 1/2 inch slices,” says Miller. “Pop them in the toaster to toast and then top with your favorite toppings.”

Try: Sweet Potato and Cucumber Salad

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Walnuts with and without shells (filling the picture). Background of fresh walnuts.Melica/Shutterstock


“Even beyond the known heart health benefits, walnuts have been researched for a variety of potential benefits including diabetes, cognitive function, mental health, cancer, weight, and gut and reproductive health. A recent study even found that women who ate a Mediterranean diet including walnuts showed a lower risk for gestational diabetes and weight gain during pregnancy,” says, Stephanie Middleberg, MS, RD, CDN. Middleberg recommends using this nutty superfood to top oatmeal, baked sweet potatoes, or in your favorite pesto recipe. They are just one of the superfoods every healthy woman needs in her diet and are rich in omega-3 fatty acids, protein, and fibre.

Try: Walnut Breakfast Cereal

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