The Delicious Benefits of Fall Foods

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Featured Nutrition

Do you stare into your open refrigerator hoping that your next meal will just jump out into your arms? Are you stuck in a rut when deciding what to eat every day?  Do you find yourself gravitating toward the same foods all the time?  Are you looking for some new food ideas?  Well if you’ve answered yes to any or all of these questions, then read on. Here are some delicious, healthy foods that are in season and definitely worth incorporating into your healthy lifestyle and diet!


Winter squash

Winter squash is not only healthy and delicious; it is very affordable and nutritious. What’s more, it’s loaded with various macro- and micro-nutrients and is a great source of antioxidants. Recent research even suggests that winter squash may have anti-inflammatory benefits. An often overlooked perk of winter squashes are the seeds – you can eat those too! So that way you can also get your healthy omega-6 fatty acids in your diet as well.

My favorite winter squash is butternut. It is hearty, versatile, and delicious. Try baking a butternut lasagna instead of the traditional version. It is one of my favorite fall dishes!


Brussel Sprouts

It seems to be a love-hate thing when it comes to brussel sprouts, but for your own health benefits, try to get on the love side! ☺

Brussel sprout benefits range from helping combat cancer to lowering your cholesterol levels and improving heart health. Not to mention they are packed full of antioxidants, fiber, phytonutrients, and anti-inflammatory compounds.  Whether it is cardiovascular health, digestive health, or the potential benefits brussel sprouts may have with type-2 diabetes, they are certainly worth trying to eat more of.

My recommendation is to toss fresh (not frozen) sprouts in some olive oil, sprinkle on some salt and pepper and then roast them in the oven at 400 degrees F for a half hour.



This white vegetable doesn’t receive the spotlight it deserves. Cauliflower is a great source of choline, which is known for boosting brain health. Like brussel sprouts, and other cruciferous vegetables, it also helps improve heart health, fight cancer, and inhibit inflammation. Additionally, it loaded with vitamin C and a great source of vitamin K, B vitamins, fiber, potassium, and manganese to name a few.

Cauliflower is a very versatile veggie so get creative. I love making a Mexican inspired dish full of cauliflower, peppers, onions, garlic, beans, and rice topped with lettuce, tomato, and avocado.



Perhaps one of the most touted healthy foods there are – garlic. It’s delicious, low in calories, and chalked full of health promoting compounds. In fact, entire books have been devoted to how great and amazing garlic is! Cardiovascular benefits, anti-inflammatory benefits, anti-bacterial and anti-viral benefits, and cancer preventing benefits are just a few of garlics many health benefits.  Garlic also helps with iron metabolism, fighting off and treating the common cold, regulating weight, and potentially blood pressure, hypertension, and diabetes.  And the list goes on and on.  But the point is, garlic is undoubtedly worth incorporating into your regular diet.

And a closing tip on garlic – to maximize the health benefits received from garlic, let it sit after crushing or mincing it. This will allow the cancer-protective properties of allicin to take full effect!



Radishes don’t have the glamor of broccoli or the fame of garlic when it comes to known health benefits, but that doesn’t mean there aren’t any; in fact, it’s quite the opposite.  Radishes are loaded with good reasons to eat them! ☺

The pungent spice of radishes is great for fighting off sinus infections and soothing sore throats. Additionally, radishes are great because they are a nutrient dense food, but they are low in calories. This allows you to add in health bolstering food without adding to your waistline!   Radishes can also help ward off cancer, fight off respiratory infections, help improve sleep, and prevent you from overeating due to their high fiber and water content.

Sautee the entire radish, including the greens, in a pan with coconut oil, salt, pepper, and some onion powder until they are tender but still crisp.

There you have it, five foods that you should consider adding to your diet this time of year and with good reason.  If any of these peaked your interest, don’t hesitate, go grab some now and integrate them into your diet. They are all delicious, nutritious, and certainly worth eating more of!

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Zane Hadzick is on a mission to motivate and inspire others in their fitness and personal aspirations. has helped him be successful in his personal/professional life as well as his academic and fitness career – and now he wants to give back!
Zane Hadzick is on a mission to motivate and inspire others in their fitness and personal aspirations. has helped him be successful in his personal/professional life as well as his academic and fitness career – and now he wants to give back!