11 Top Fall Superfoods to Add to Your Diet This Season

Did you know that figs aren't technically a fruit, despite being sweet and jammy? They're flowers that have inverted themselves, but that doesn't mean they're any less nutritious, explains Joy Bauer, MS, RDN, author of Joy Bauer’s Superfood. "Figs are one of the best 'fruit' sources of polyphenols and antioxidants," Bauer adds. "For a delicious Mediterranean breakfast, top a bowl of tangy Greek yogurt with sliced fresh figs. Or use dried figs to add natural sweetness to homemade protein bites — the perfect treat for an invigorating fall hike!

GET THE RECIPES: Mediterranean Diet Breakfasts

This season’s unofficial mascot is good for more than just carving. Pumpkins are a fall superfood high in carotenoids, phytonutrients with serious antioxidant properties, and they also contain vitamin C. We know that vitamin C is a crucial nutrient for a strong immune system, and it may also be associated with a lower risk of developing type 2 diabetes, according to a study in BMJ.

Leftover canned pumpkin is great for tossing in a smoothie or soup, but you can also look for fresh culinary pumpkins and try roasting it in the oven the way you would squash.

RELATED: The 18 Highest Vitamin C Foods to Add to Your Diet

Mustard greens belong to the same cancer-fighting cruciferous family as cauliflower and broccoli, says Bauer. "The peppery leaves are rich in sulforaphane, an antioxidant enzyme booster that enhances the effects of vitamins C, E and A, which may in turn help protect your skin from aging and environmental damage," Bauer adds.

Sauté mustard greens as you would any other leafy green, and you can even eat it raw as part of a mixed greens salad. And, adding handfuls of leafy greens to pasta dishes is always a sneaky and delicious way to front-load more vegetables.

Beets of all shades are filled with pigment-lending plant compounds that have antioxidant properties. One cup of cooked beets has nearly 4 grams of filling fiber, and beets are also a good source of potassium, an important electrolyte that works with sodium to keep your body's fluid levels and hydration status in balance, Shaw says.

Every part of a beet is edible, so don't ditch those leafy greens and colorful stalks! They can be sautéed just like any other leafy green. And the bulb of the beet is super versatile, delicious roasted, puréed in soups or even blended with chickpeas to make a nutritious pink hummus.

"Here's my times-saving tip: Check the produce section for convenient vacuum-sealed pouches of cooked, peeled beets that are ready to slice and eat," Bauer suggests.

Fennel is a good source of immune-supporting vitamin C and molybdenum, a trace mineral that aids enzymes in breaking down substances like sulfites within the body, Shaw says; in people who are sensitive to sulfites, they can cause allergy-like symptoms. Fennel also delivers a bit of potassium and fiber. With a slight licorice taste, fennel is fabulous roasted, added to pastas and raw in a salad. You can eat the white bulb and the wispy fronds — talk about amping up nutrition while cutting back on food waste!

RELATED: 10 Best High-Protein Vegetables to Add to Your Plate

This Italian staple is a great source of vitamin A, and lutein and zeaxanthin, two supporters of immune health. It also provides a bit of iron and vitamin C, the latter of which aids in iron absorption, Shaw says.

Broccoli rabe is also a source of carotenoids, and while much more research is needed, there's some scientific evidence to suggest that carotenoids and lutein and zeaxanthin together may help protect against chronic diseases like heart disease or some cancers. Some people may find this green a tad bitter, but one classic pairing to try is broccoli rabe and sausage — a combo that just might win 'em over.

The juicy red arils that we harvest from a pomegranate aren't just trendy, they're super good for you, boasting antioxidant power that's thought to be stronger than that of green tea, according to research. They're also an excellent source of fiber (thanks to that crunchy edible seed within the aril), and also contribute potassium, an electrolyte that helps with proper hydration and also helps with nerve and muscle function.

Eat the arils all on their own as a snack — you can find them in the refrigerated section of most grocery stores, in a cup all ready for you to enjoy. Or use them as a topping for everything from salads to yogurt to oatmeal and roasted veggies.

You'll want to add this new superfood to your rotation if it's not already a staple. Jicama has a potato-ey, apple-y texture and a mild flavor, and it’s a good source of filling fiber, vitamin C and potassium. Plus, it’s very versatile: Try dunking raw sticks in your favorite dip (you can find these pre-cut in some supermarket produce sections), make jicama “fries” in the air fryer, or add it to your go-to sheet pan dinner.

RELATED: Top Nutrient-Dense Vegetables to Eat Daily

This cruciferous veggies features fiber, vitamin C and other plant compounds that support good overall health. "These mini cabbages are also chock-full of potent compounds called glucosinolates, which the body converts into isothiocyanates, cancer-fighting superstars that may prevent DNA damage on the cellular level," Bauer explains.

Brussels are also a source of vitamin K, a nutrient that's vital for blood clotting, wound-healing and building strong bones.

If you're a brussels sprouts lover, you've definitely had them roasted, but also try them shredded in a salad. You can also peel off each leaf and quickly crisp in a pan or the oven to add nourishing texture to a dish.

GET THE RECIPES: Brussels Sprout Dishes

"You may be sweet on butternut or wrapped up in spaghetti squash, but there are so many other delicious winter squash options to try," says Bauer. "One of my personal favorites is delicata, also known as sweet potato squash. It has a creamy and mild flavor and is more moist than other winter squash, and the skin is edible and packed with nutrients."

It's rich in fiber, potassium and vitamins A and C. Since you can (and should!) eat the skin, try stuffing it with other seasoned veggies, lentils or ground meat and roasting it in the oven for a cozy one-pan meal.

“An apple a day keeps the doctor away” is a fun catchphrase and also true. All varieties of apples are packed with health-supporting vitamins, minerals and other plant compounds.

Golden delicious is high in carotenoid, which is responsible for its yellowy tint, and known for boosting the immune system and lowering disease risk. Fuji are filled with flavanols, which have potent antioxidant properties. Red delicious boast anthocyanins, antioxidants that are known for helping with everything from brain to heart health. And granny smith feature procyanidin, a type of flavanol with antioxidant properties that has been shown to possibly have anticancer, anti-inflammatory and antiviral effects across numerous studies.