Fall healthy foods

It is that time of the year again. As much as I hate the weather for getting colder and days getting shorter, I am in love with all the colours in nature and the yummy foods that will start coming out in fall. Here is the list of the super-foods I look forward to them becoming available in supermarkets.

Pomegranate :

This has been my favourite fruit since I was a child. I call it the antioxidant powerhouse. It is also a good source of vitamin C and folate.
Why do I list it in my super-food list? With antioxidants like punicalagin it is an amazing anti-inflammatory food to fight cancers (e.g. prostate and breast) and to protect cardiovascular system. Another amazing benefit of pomegranate is it can address erectile dysfunction by improving blood flow to sexual organs, kind of like a natural Viagra.


This is when my Middle Eastern background comes out. Dates are considered to be a good source of potassium, iron and fiber. They are also low in fat (Bingo!). This is why you can always find them in my homemade protein bars and desserts.
Why do you find it in my super-food list? It helps with constipation, anemia, decreases LDL (bad cholesterol) and improves bone health. My patient’s favourite reason is because it addresses hangover by increasing alcohol metabolism.

Butternut squash:

This is one of the must haves in fall. Butternut squash has very low calorie and fat. It is an amazing source of vitamin A, vitamin C, vitamin Bs and potassium.
Why do I like it in my fall superfood list? It is an anti-inflammatory food that is good for heart, immune system, eyes, nails, hair and skin. My recommendation is if you are pregnant indulge in it because it’s high concentration of folate can help prevent birth defects like spina bifida in babies.


Fall is impossible to imagine without pumpkin and Halloween. Pumpkins are amazing source of vitamin A (beta carotene), fiber, anti-oxidants, vitamin C and potassium.
Why is it here on my list? It helps to fight cancer, protects heart and eyes, boosts your immune system and my favourite part, it helps with weight loss and keeps your skin wrinkle free.


This is a fruit that you can find dried all year round. However, when fresh they are mouth watering. They are a great source of antioxidants, potassium, fiber, vitamin A, vitamin E and vitamin K.
Why are they in this list? Because they are amazing laxatives that lower blood pressure and support bone health. They also fight cancer and decrease inflammation.


I still remember myself as a child grabbing a ripe persimmon from the tree and eating it with pleasure. Persimmon is high in antioxidants, vitamin A, vitamin Bs and vitamin C.
Why did it make it to this list? Because when ripe it is as sweet as honey and it can address my sugar cravings. Also, it is an amazing anti-inflammatory fruit with incredible immune boosting effect. It is believed to help liver detoxify body, control high blood pressure and relieve constipation

The bottom line is, as the weather gets cold, you need to eat less cooling foods like raw foods and salad. I know that most of the times trying new a food is hard. Even worse, is to switch from ice cream and BBQ in summer to foods with less taste like pumpkin in fall. However, trust me, when you live in harmony with nature and seasons, your body will flourish to its fullest potential and help you survive the harsh winter in Canada.
Dr. Z
Author resumes no liability for incorrect information or any action reader decides to take based on the information on this blog post. This blog post is only author’s personal input on the topic and by no means entails any medical advice.