October Superfoods: 5 Seasonal Foods Packed With Nutrients

By Lizzie Streit, MS, RDN, LD

October may be synonymous with pumpkin spice, but fall’s most popular squash isn’t the only food to watch this month. Many other autumn fruits and vegetables are packed with nutrients and readily available for you to add to your plate for a health boost.

These “superfoods” aren’t technically magical, but the fiber, vitamins, minerals, and beneficial plant compounds they provide can support a variety of health goals. Whether you’re following a 1200 calorie diet, taking a GLP-1 medication, or managing heart disease, high blood pressure, or diabetes, the foods on this list are great additions to your meals.

1 - Winter squash

Pumpkin, butternut, acorn, and delicata are some of the best winter squash to enjoy! These orange-fleshed varieties are rich in beta-carotene, a carotenoid that gets converted to vitamin A in the body to support vision and immune health. They also provide fiber, potassium, and vitamin C.

Squash can be enjoyed steamed, sauteed, roasted, or mashed. Mix pumpkin puree into oatmeal, yogurt, or smoothies, serve roasted butternut squash over pasta, and try delicata squash “boats” stuffed with beans, greens, and cheese.

2 - Apples

The soluble fiber in apples makes them a top October food to add to meals. Eating more fiber supports digestion and may help reduce high cholesterol levels. Plus, apples are rich in phytochemicals that may protect against cancer and heart disease.

Apples are easy to enjoy, even on the go, and can be added to oatmeal, salads, and healthier baked goods. Keep the peel on to maximize your intake of fiber and beneficial nutrients.

3 - Pears

Similar to apples, pears with their skin are a fiber-rich choice to enjoy in the fall. Just one medium pear provides about 6 grams of fiber and can help you reach the recommended intake of at least 25 to 30 grams of fiber per day. They’re also a good source of polyphenols and antioxidant compounds that protect cells from damage.

Slice pears into oatmeal, pair them with nuts and cheese for a snack, or roast them with cinnamon for a healthy dessert.

4 - Kale

You’ve probably seen kale on just about every list of superfoods, but there’s good reason for this recognition. Kale contains several vitamins, including C, K, and folate, and beneficial compounds that promote eye health, support immunity, and may have anti-cancer effects.

Raw kale tastes best when massaged with a little oil or lemon juice until softened. Pair with apples and roasted squash for a fall superfood salad. Kale can also be stirred into soups or scrambled eggs.

5 - Cranberries

Cranberries are a source of anthocyanins, pigments that give them a bright red color and act as antioxidants at the same time. Test tube studies suggest that these anthocyanins can neutralize free radicals that cause cell damage.

Enjoy fresh or frozen cranberries combined with other fruits, such as apples or pears, to reduce their tartness. Add them to oatmeal bakes, muffins, and reduced sugar fruit compotes. Dried cranberries, though delicious, tend to be made with added sugar.

Eating more nutrient-rich seasonal foods doesn’t have to mean spending more time planning, shopping, and cooking. Healthy For Life Meals makes it easier to enjoy balanced, portion-controlled meals with a variety of fruits, vegetables, whole grains, and lean proteins built right in.

Ready to make healthy eating a little easier this fall? Explore this week’s menu and find the meal plan that works for you.