Fall Superfoods To Add To Your Diet in 2023

Fall is here, and you know what that means! It’s time to curl up indoors and engage in eating comfort foods to help keep yourself warm and stave off colds and flu. In the fall, many people turn their attention to nutrient-rich foods, which can help them keep their immune systems functioning as they need to while also keeping them warm in the colder weather.

So, where do superfoods come in? Can you get superfoods that suit the season of fall? Of course you can! Indeed, many of the foods that are associated with colder weather could fall under the umbrella of superfoods, as they are dense in nutrition and are tasty to boot!

If you are eager to try something new this fall or simply want to up your nutrition intake, then read on here; you will be walked through some of the tastiest foods to eat this fall, which will also keep you happy and healthy. Enjoy!


With all those soups and other hearty meals you are going to be eating this fall, you will likely want to add something to it that adds a bit of a kick, as well as boost your immunity. This is where buying bulk garlic comes in!

Granted, garlic may not have the status of other superfoods like blueberries or strawberries, but the humble garlic bulb is indeed a food that can add a lot of flavor to a dish, as well as help your health in a multitude of ways.

A quick rundown of the health benefits of garlic shows that it is linked to lower blood pressure, high levels of vitamin C and vitamin B12, as well as manganese. Indeed, a study that was conducted in 2020 showed that consuming 200mg of garlic powder reduced blood pressure. Another study that was conducted in 2009 showcased that consuming garlic powder was found to reduce cholesterol levels. So, that’s something to consider when thinking about superfoods and what they can do for you!


It’s fair to say that before 2010, most people hadn’t heard of kale. Even so, it’s probably still not surprising to see it on the list! Kale, which is a member of the cabbage family, is packed full of vitamins, minerals, and nutrients, which not only helps to keep you in tip-top health, but it does so with a single serving.

It includes vitamins A, C, and K, as well as being high in potassium, calcium, and folate, all of which make it a great antioxidant. What makes all of these vitamins so good? Well, vitamin C is great for general health and immune system support, but vitamin K also aids in bone health and blood clotting. Indeed, it also contains quercetin and kaempferol, which have been found by the University of Harvard to counteract oxidative stress, as well as reduce inflammation throughout the body.

Kale is also very low in calories but high in fiber, which will ensure that when you eat it, your digestion will improve, as well as your absorption of minerals from other foods. This is why it became so popular in 2010 and onwards in soups, stir-fries, and other snacks: its low-calorie base makes it ideal for helping someone lose weight.

The research isn’t solid per se, but kale consumption has also been linked to lower incidents of cancer. This is due to the compounds sulforaphane and indole-3-carbinol, which have been found to be useful in keeping cell membranes intact, thereby preventing cancer.


Yes, this is a vegetable that is well-known in the fall due to Halloween, but the simple pumpkin could also be considered a superfood.

What many people aren’t aware of is the fact that a pumpkin is also very high in nutrients, some of which you may not expect. For example, when you look at a pumpkin, the first thing you will notice is its bright orange color. The skin of a pumpkin is a source of beta carotene: this is also found in carrots, and your body converts it to vitamin A, which helps with eye health and cognition.

Pumpkin is also incredibly high in fiber and packs 7g of fiber into a single cup. That’s more than whole grain bread and many other vegetables! This will help you to feel full for longer on those cold and wet autumn days and can also help you to lose weight.

Butternut Squash

It comes along at the same time of the year as a pumpkin, but butternut squash is also a vegetable that you shouldn’t overlook when you are looking to add some simple and inexpensive superfoods to your diet. It has a lot of powerful antioxidants, which include vitamin A, vitamin C, and beta-carotene. Remember, antioxidants prevent or slow cellular damage, as well as reduce inflammation throughout the body, which will reduce the risk of developing several chronic illnesses.

As well as this, butternut squash is loaded with fiber and can help to keep you feeling full for longer. So, much like pumpkin, if you are looking for a way to reduce your waist in the colder months, this hearty veg will go great in a curry or in a roasted meal.


Finally, a fruit! In fall, many apple trees begin to drop their fruit, leading to people picking apples and making pies. Not only are apple pies tasty, but they are also extremely rich in fiber, as well as (you guessed it) antioxidants. Although it cannot be stated firmly that an apple a day will keep the doctor away, eating apples has been found to lower the chances of someone developing many chronic conditions, such as heart disease, diabetes, and cancer.

As they are also rich in fiber, apples can help a person lose weight and feel full on those cold fall evenings. They also taste great when they are boiled or roasted (they go great with roasted pork), meaning you can serve them as a side dish for your main meals if needed.