Fall Superfoods That Won’t Break the Bank from Fall Superfoods That Won’t Break the Bank

Fall Superfoods That Won’t Break the Bank


Fall Superfoods That Won’t Break the Bank


If you need a nutritional punch but don’t have time to cook meals or plan your lunches a week in advance, superfoods are your best option for providing your body with all the minerals, nutrients, and antioxidants you need to fight disease. The foods on the following list are based on the Department of Agriculture’s seasonal produce guide; the prices have been estimated by the USDA Economic Research Service.



Average retail price per pound: $1.02

Beets are rich in immune-boosting vitamin C, fiber, and essential minerals like potassium, which is important for healthy nerve and muscle function, and manganese, which helps keep your bones, liver, pancreas and kidneys strong. This powerful food also contains the B vitamin folate, which helps reduce the risk of birth defects. It is a great source of naturally occurring nitrates, which is important for athletes and active people. Beetroot supplementation has been reported to reduce blood pressure and avert oxidative stress. 

Bell peppers


Average retail price per pound: $1.41

Bell peppers are low in calories and higher in fiber, Shira Hirshberg from All Foods Nutrition says. They are mainly made up of water and carbs. Red bell peppers contain more than 10 times the beta-carotene found in green bell peppers and provide157 percent of the recommended daily value of vitamin C. Also, capsaicin, which gives peppers their spice, has been shown to boost metabolism. Red bell peppers are a good source of vitamin A.



Average retail price per pound: $3.47

This is “the godfather of immune boosting foods,” Katharina Kaiser, nutritionist at fitness company Freeletics, says. With one clove containing 5 mg of calcium, 12 mg of potassium and over 100 sulfuric compounds, it’s been used for years to prevent everything from the common cold to the plague. Garlic contains a phytonutrient called allicin. It is known for its antiviral and anti-microbial properties, which may help fight viral and bacterial infections, she adds. “The problem is that you should eat it raw.”



Average retail price per pound: $2.59

Ginger contains constituents with anti-inflammatory properties. It is as effective as ibuprofen in relieving pain in women with primary dysmenorrhea, a study says. Ginger has an active compound called gingerol, which is known for its antimicrobial properties. The spice is also known for its ability help ease cold symptoms by relieving congestion and stimulating circulation in the body.



Average retail price per pound: $3.41

Mushrooms have been used for centuries in various medicinal remedies. They help to increase the production of white blood cells, which help fight off infection. Choose shiitake, maitake and reishi varieties for the biggest dose of immunity. Surprisingly, they are a good source of Vitamin D. A cup of chanterelle, morel, shiitake or Portobello provides about 400 IUs, or 65 percent of DV.



Average retail price per pound: $0.57

Bananas are a great source of a certain prebiotic that is believed to be more effective than probiotics – improving the balance of gut flora in your digestive tract. Bananas are also rick in fiber. The fruit is also an ideal snack because it is filling and helps prevent cravings and regulate blood sugar in order to aid in weight loss. Bananas are very high in potassium which gives a lot of energy to the brain.



Average retail price per pound: $1.72 frozen and $2.81 fresh

Researchers have identified over 45 different flavonoids in kale, according to Ali Miller, RD, LD, CDE registered dietitian. Kaempferol and quercetin top the list. “These flavonoids combine both antioxidant, anti-inflammatory, and anti-cancer benefits in a way that gives kale a leading dietary role as a superfood,” Miller says. “Kale can provide great benefit in combating chronic inflammation and oxidative stress while supporting reduced histamine expression during allergy season.”



Average retail price per 16 oz.:$2.68

This root vegetable has been used since ancient times. It has high levels of potassium, manganese, magnesium, phosphorous, zinc, and iron, as well as a lot of vitamins. Parsnips are also a good source of fiber, and some protein. It also has a lot of folate, which is important for cardiovascular health and faster metabolism.



Average retail price per pound: $1.04

Onions should be a go-to during the winter as they have antibacterial and antiseptic properties, says Jess Dyer, in-house nutritionist at Graze. “If you've caught a cold or there is a virus doing the rounds, eat as much garlic and onions as you can.” Onions contain antioxidants which help prevent the oxidation of fatty acids in the body. They contain the prebiotic inulin, which has shown to change the gut microbiota composition in a way that might help promote weight loss in obese women. 

Sweet potato


Average retail price per pound: $0.92

Sweet potatoes are a great source of complex carbohydrates that promote better sleep. They have plenty of potassium, a muscle-relaxant. A study shows a genetic link between potassium and slow-wave sleep. A gene responsible for regulating the flow of potassium is also the gene that is required for slow-wave sleep, the deepest phase of the sleep cycle.

Swiss chard


Average retail price per bunch: $1.99

It is high in vitamins A and C, calcium, and iron. One cup will provide 60 percent of your vitamin A requirements, making this very healthy for vision and eye health. It is loaded with chlorophyll which makes Swiss chard one of the most alkaline foods on the planet. The vegetable is especially helpful in fighting menstrual cramps and migrainesaccording to the Physicians Committee for Responsible Medicine. Chards are rich in soluble fiber, which is important in preventing stomach pain, belly bloat and intestinal fermentations.



Average retail price per pound: $0.74

Carrots are famous for being very beneficial for eyes – they protect and improve your vision. The Department of Agriculture recommends adults eat at least four servings of the vegetable every day because it has a lot of other benefits. They clean your teeth and gums, have lots of Vitamin A which protects your skin, and contains antioxidants that help prevent cancer. Carrots are also a great source of potassium. For a more delicious taste, add peanut butter.



Average retail price per pound: $1.47 frozen and $2.47 fresh

Other than the great taste and few calories, turnips have a lot of glucosinolates, which are compounds with antioxidant properties. Turnips are also high in potassium. The root has been shown to have multiple heart benefits, such as lowering blood pressure, hindering platelet aggregation, and improving endothelial dysfunction, according to studies.



Average retail price per pound: $0.63

This delicious fruits contains bromelain, a digestive enzyme that helps to reduce gas and bloatingResearch has shown pineapples boost the production of melatonin like few other food, making the fruit an ideal snack a few hours before bedtime. People who ate the fruit had 266 percent higher levels of melatonin than others.



Average retail price per pound: $1.35

This is probably the most popular fruit during the fall season. They are naturally sweet, full of potassium, protein, and vitamins A and K. They will keep your metabolism high, your skin glowing and aid in muscle recovery. Pumpkin seeds pumpkin are also an energy booster. They are light, easily digestible, and high in proteinMagnesium is crucial for the production of ATP (adenosine triphosphate), the energy molecules in the body.



Don’t confuse the fresh fruit for the version in a can with which you make sauce for Thanksgiving. They are high nutrient and antioxidant content and low in calories—about 25 in a cup. The cancer-preventive benefits of cranberries are now known to extend to cancers of the breast, colon, lung, and prostate. Other benefits include lowered risk of urinary tract infections, improved immune function, and decreased blood pressure.



Average retail price per pound: $1.90 frozen and $3.83 fresh

This leafy green provides iron, important for transporting oxygen throughout the body. Spinach is rich in vitamin K and dramatically reduces inflammatory markers in the blood. Spinach is also the kind of leafy green that alleviates pain from stomach ulcers. The vegetable also has a lot of B-vitamins, which play an important role in helping the body turn food into energy.



Average retail price per pound: $1.57

Apples contain pectin, which slows digestion, according to a study. Ever heard of “an apple a day keeps the doctor away”? There is a reason for it. Not all calories are created equal and people who at an apple felt fuller for longer than those who consumed the same amount of calories but from apples juices. Studies have shown that apples also reduce hunger because they are rich in fiber and help balance your blood sugar. 


Average retail price per pound: $1.87 frozen; $1.64 for fresh heads; and $2.57 for fresh florets

Megadoses of vitamin E can dramatically reduce inflammation, research shows. Great sources of this important vitamin are dark green veggies, such as broccoli. It is high in potassium and magnesium, both strong anti-inflammatory ingredients. Full of vitamins A, C and the antioxidant glutathione, broccoli is an immune-boosting basic, according to Kaiser.



Average retail price per pound: $1.11

Celery is an age-old weight loss food because its net loss in calories is higher than its net gain in calories. It takes more energy to break down celery, so when you eat it, you burn calories. Celery is high in phytonutrient antioxidants, which have anti-inflammatory properties. Research has shown celery is a great source of flavonols and flavone antioxidants.