man chopping fruits and vegetables on cutting board

There are plenty of ways to incorporate seasonal fruits and vegetables into your diet. Trying a variety of new seasonal foods can help diversify your plate and benefit your health and even boost immunity. Fruits and vegetables can be delicious and nutritious no matter what the temperature is outside. Ready to start enjoying the tastes of the season? Tap into this list of 8 seasonal superfoods that nutritionists recommend.

1. Pumpkin

This orange fruit is rich in antioxidants like vitamin A. Antioxidants may help prevent cellular damage in the body, as well as certain diseases. What’s more, eating vitamin A-rich foods may also help support eye health.

Ways to enjoy:

  • Roast it with olive oil and spices for a tasty side dish.
  • Create a creamy soup. Roasting pumpkin, then blending it with coconut milk and a dash of curry.
  • Bake pumpkin seeds with salt and pepper or other spices, like garlic powder or paprika, for a crispy snack.

 

2. Sweet potato

This healthier alternative to a traditional potato is packed with potassium and fiber. The fiber in sweet potatoes, as with most fruits and vegetables, may help lower cholesterol and blood sugar.  And potassium can help regulate blood pressure. 

Ways to enjoy:

  • Cut them up and bake them as fries.
  • Steam and mash them with garlic and herbs.
  • Add them to hearty stews.

 

3. Kale

This leafy green has so much goodness: antioxidants like vitamins A and C, vitamin K, folate, fiber and more. The nutrients found in kale may help reduce inflammation and protect against heart disease and even certain cancers. 

Ways to enjoy:

  • Sauté kale with garlic and olive oil for a simple side dish.
  • Toss with lemon juice and salt for an easy salad.
  • Blend kale with a banana and almond milk for a green smoothie.

 

4. Cranberries

Cranberries are high in antioxidants like vitamins C and E 

Ways to enjoy:

  • Add them to oatmeal or salads.
  • Make cranberry sauce by cooking fresh cranberries with orange juice and honey.
  • Simmer cranberries with apple cider and spices for a warming drink.

 

5. Brussels sprouts

Brussels sprouts are a cruciferous vegetable rich in vitamin K, vitamin C and fiber. Along with other cruciferous vegetables, they may lower the risk of heart disease and stroke. 

Ways to enjoy:

  • Roast them with balsamic glaze. Or, drizzle them with maple syrup or mustard for a sweeter or spicier treat.
  • As a savory twist, pan-fry brussels sprout halves and add some cooked, crumbled turkey bacon.
  • Shred brussels sprouts and toss with nuts and dressing for a crunchy salad.

 

6. Apples

This crunchy colorful fruit contains antioxidants like vitamin C and fiber. All these nutrients may help lower cholesterol. Eating apples may also lower your risk of developing type 2 diabetes. 

Ways to enjoy:

  • Bake them with cinnamon and honey for a warm dessert.
  • Cut them up and add to salads, oatmeal or smoothies for some crunch and sweetness.
  • Slice one up and dip the pieces in your favorite natural nut butter.

 

7. Butternut squash

With vitamins A and C, fiber and potassium, butternut squash may help support eye health and heart function. 

Ways to enjoy:

  • Puree and serve it as soup.
  • Steam butternut squash, puree it and add it to pasta sauce for extra creaminess.
  • Roast it with maple syrup and cinnamon for a tasty side dish.

 

8. Pomegranates

The deep pigment of this fruit is an outward sign of its antioxidants that fight off inflammation and aging. If you’re looking for a good source of fiber, pomegranates also fit that bill. 

Ways to enjoy:

  • Nibble on the seeds for a tart snack.
  • Sprinkle them on salads or your morning yogurt for some crunch.
  • Use the seeds as a colorful garnish for desserts.

There are plenty of ways to incorporate seasonal fruits and vegetables into your diet. Trying a variety of new seasonal foods can help diversify your plate and benefit your health.

 

Preventative Measures to Reduce Your Risk of Illness

  • Protect yourself and others by staying away from people who are sick and by staying home from work and social activities if you are ill. 
  • Wash your hands. Hand washing is the most protective way to keep germs away. When washing your hands be sure to lather well with soap including the backs of your hands, under your nails and between your fingers. Scrub for at least 20 seconds, rinse well and dry. 
  • Live a healthier lifestyle by eating healthier, exercising, getting adequate sleep and managing your stress levels. 
  • Get the annual flu vaccine. The flu vaccine may reduce flu illnesses, doctor visits, and missed work and school due to the flu, as well as prevent flu-related hospitalizations