Harvest Foods for Health

The pumpkin spice season is still going strong as we welcome November with open arms. With this month’s arrival, the holiday food season begins. Many people associate fall and the holidays with turkey and a plethora of classic “junk foods” like pie, hot chocolate, and Christmas cookies. While some people may feel bad about succumbing to all the unhealthy options, fall only comes once a year, and seasonal items are one of the best-loved aspects of the period. I think it is much more productive to focus on the good things you are eating and incorporate more healthy foods rather than feeling shame for enjoying an occasional treat. 

The good news is that many foods that are in season this time of year contain vital nutrients, making them a healthy choice. This is good news for me, because pumpkin pie is my favorite dessert. If I had time to bake anything regularly, I would probably eat it every week. 

Keep reading to learn more about the health benefits of some popular fall harvest foods.

Pumpkin

Most of us are probably familiar with decor like jack-o-lanterns and cornucopias overflowing with pumpkins and squash. Pumpkins (and squash) are good for more than decorations, however. Like many other red- and orange-colored foods, pumpkins contain beta-carotene, a phytochemical that the body converts to vitamin A. Vitamin A is essential for maintaining vision health, and it also plays a role in immune function and other body processes. Pumpkins also contain fiber, which benefits the body in multiple ways, including improving digestive health, lowering cholesterol, and maintaining weight and blood sugar control. Pumpkin seeds also contain healthy fats, minerals, and some protein that make a great addition to many dishes. 

Fortunately, whether pumpkin is canned or baked from scratch, it retains many health benefits in either form. This is good news for dorm students because roasting a whole pumpkin in the dorm kitchen is less convenient than making recipes with canned pumpkin. It is possible to cook a pumpkin in the microwave (I’ve done it), but it takes forever and has a different flavor than roasted or baked pumpkin (which I think is better). You can find a couple of dorm-friendly pumpkin recipes here and here. Easy savory options include pumpkin and hummus wraps and microwavable pumpkin mac and cheese.

Sweet Potato

Another favorite of mine, the next food to spotlight is the sweet potato. Sweet potatoes are also an excellent source of beta carotene and fiber. They also contain potassium and vitamin C. You can prepare sweet potatoes in many ways, but one of the best ways to retain the nutrient content is by steaming them so that the nutrients are not lost in boiling water or degraded by high baking temperature (vitamin C is especially sensitive). However, sweet potatoes are an excellent choice regardless of how they are prepared, although it is best to avoid adding excessive amounts of sugar and butter to obtain maximum health benefits. 

Unlike pumpkins, sweet potatoes are not nearly as difficult to microwave. Simply wash a sweet potato, unleash your anger by stabbing the sweet potato with a fork — in several spots — to allow steam an escape route, and place it on a microwave-safe plate. Microwave times will vary, but it should take around 5 minutes, flipping the potato over halfway through. Sometimes the potatoes may end up a bit dry when you prep them this way. I usually eat my sweet potato with nut butter, yogurt, and/or maple syrup, which helps mask any dryness and pairs nicely with the sweet potato flavor.

Winter Squash

Technically speaking, pumpkins are a type of winter squash, but there are also many other varieties to choose from, such as butternut, acorn and spaghetti squash. As a general rule, many varieties are also high in vitamin A. Are you catching the trend with all these orange foods? Some winter squash varieties also contain B vitamins and vitamin K, so do your research if you are looking for a specific nutrient. Winter squash is a fantastic fall choice because there are multiple kinds to experiment with. However, their thick skin can be difficult to remove for cooking. Some people suggest cooking them whole before removing the peel to soften it first. You can also purchase cubed, frozen butternut squash from many grocery stores. For an easy option, make this butternut squash risotto in a rice cooker.

Pomegranates

Adding a bit more color to the mix, pomegranates contain potent antioxidants that help combat inflammation. Pomegranates also contain potassium, vitamin B6, and vitamin C. Although scientists have not yet determined their effect on specific human diseases, they are still an excellent addition to almost any diet because of the nutrients they contain. Try them in a fruit salad or these dark chocolate drops for some unique flavor combos.

Brussel Sprouts

This vegetable has a reputation for people disliking it, but it is worth finding a way to enjoy it if possible. Brussels sprouts are an excellent source of vitamin K and vitamin C. One-half cup serving of cooked Brussels sprouts contains over 100% of the daily recommended amount of vitamin K for women aged 19 and older.

According to an article by registered dietitian Bryan Roof, Brussel sprouts tend to taste sweetest in fall and winter because this is when they are in season. It sounds like the perfect timing to give these small green vegetables a go. For some preparation ideas, refer to the suggestions in this article. And remember that you can purchase frozen vegetables to save time with a busy college schedule.

Apples

While apples may not seem like the most exciting food on this list since chain grocery stores serve them all year round, do not overlook this simple fruit. Apples have a high water content and fiber that helps people feel full. They also contain some vitamin C and trace minerals, such as zinc. Finally, apples also have polyphenols, which exhibit antioxidant and anti-inflammatory properties. Although some of the polyphenols and other nutrients are retained when apples are converted into apple cider, juice lacks the beneficial fiber found in unprocessed apples, so include some whole apples in your fall diet too. Apples are great to eat as is, but peanut butter, apple and granola wraps (like this fancy grilled version) can turn them into a filling, delicious meal.

Now that you know a little bit about some fall foods with health benefits, try incorporating more of them into your diet as we enter the Thanksgiving season (and don’t forget about all the others I didn’t address in this article, like apples. With this many options, there is no excuse to skip your daily dose of vitamin A. Happy Fall Ya’ll.