There is so much to love about fall, from the cozy sweaters to the changing leaves 🍁 💛 😍 We’re also obsessed with all the delicious seasonal foods and spices.

Check out our fave fall superfoods ~ they’re all nutrient powerhouses packed with antioxidants and vitamins to boost your immunity, up your energy levels, and help you feel lean. And they’re super easy to incorporate into your healthy lifestyle. 

We’re sharing all their health benefits, plus recipes to try. You can find all these recipes (and so many more!) in the new TIU4YOU Meal Plan in the nutrition section of your TIU app. 

Enjoy beautiful!

4 Fall Foods With Major Health Perks 

Pumpkin 

Pumpkin is packed with immunity-boosting nutrients like vitamins A and C. It also delivers antioxidants (alpha-carotene, beta-carotene, and beta-cryptoxanthin) that have been shown to reduce inflammation, lower the risk of cancer, and protect skin from sun damage. It’s also high in fiber to keep you feeling satisfied. Like we need even more reasons to love pumpkin?! 🎃

Try it in: Pumpkin Spiced Muffins

Cinnamon 

Just a lil’ sprinkle of cinnamon delivers big benefits! Research shows that cinnamon helps fight inflammation in the body. It has also been shown to increase insulin sensitivity and lower blood sugar levels, so you’ll avoid energy crashes and feel balanced all day long. 

Try in it: Cinnamon Quinoa Breakfast Bowl 

Sweet Potatoes

Their high fiber content keeps you feeling satisfied, plus it works together with sweet potatoes’ antioxidants to protect your gut health. (A healthy gut means better digestion and keeps your brain sharp and focused.) Sweet potatoes are also high in beta-carotene, which is amazing for your immune system and eye health. 

Try them in: Simple Autumn Salad 

Brussels Sprouts

One of our all-time fave fall veggies! Brussels sprouts are a powerhouse of antioxidants, which protect cells from oxidative stress that leads to disease. One study found that when participants ate about 2 cups of Brussels a day, damage to their cells decreased by 28%. Brussels sprouts also help keep blood sugar steady, which reduces sugar cravings and energy crashes. 

Try them in: Fall For You Tray Bake 

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