15 Superfoods You Should Already Be Eating for a Better Body and Skin

"These are delicious roasted with a little olive oil, garlic powder, and rosemary," says Andy Bellatti, a Las Vegas-based dietitian. "They're also a good source of fiber and vitamin K (which plays a crucial role in keeping bones healthy)."

"The seeds are jewels of health and loaded with antioxidants. Pomegranate juice actually has higher antioxidant levels than red wine!" says celebrity nutritionist Lisa DeFazio, R.D.N. "They're also a good source of vitamin C and folate." Try using the juice as a base for marinades and sprinkling the seeds into yogurt, cereal, or salads.

Nothing quite symbolizes fall (besides, you know, costume hunting and pumpkin picking) like sweet potatoes. "This warm and comforting alternative to white potatoes is more nutrient-dense," says Annie Kay, R.D.N., lead nutritionist at Kripalu Center for Yoga& Health. Her best recipe suggestion? "Mash them with cashew butter and cinnamon for a balanced, stick-to-your ribs seasonal breakfast."

Hello, squash season. "Acorn squash is a great source of vitamin C, which can help ward off flu season. One cup provides 26 percent of your daily needs," says nutritionist Rebecca Scritchfield, author of the upcoming book Body Kindness. "Acorn squash also is a great source of vitamin A, which is an important antioxidant that plays a key role in supporting eye health and maintaining good skin."

"Cranberries are packed with antioxidants and vitamin C and actually have [properties that are] good for urinary and dental health," says Mitzi Dulan, R.D., author of The Pinterest Diet: How to Pin Your Way Thin. You'll want to look for plump and firm berries, and, for maximum health benefits, skip stewing them in a sea of sugar — just pop 'em as a snack or stir into oatmeal with a touch of cinnamon and honey.

"One cup has nearly 250 percent of your vitamin K needs and 130 percent of vitamin C, which is good for your immunity, and healthy hair, skin, and nails," says Scritchfield. Adult-you still not into 'em? Try Bellatti's go-to recipe: "Peel off the outer layers, slice into halves, toss with teriyaki sauce, and roast in the oven for 25 to 30 minutes. They'll quickly become your favorite vegetable!"

This squash variety is "a standout when it comes to levels of vitamin A and vitamin C, two nutrients that help with immune function," says Bellatti. "Look for [squashes] that are heavy, and have no bruises," says DeFazio. Roast it with olive oil then add salt and pepper and you've got one of life's most delicious edible pleasures. And if you have any leftovers, toss roasted chunks into risotto or soup. Dinner = done!

Come fall, you'll want to load up on this dried (and delicious!) nutritional rockstar. "Dates are low in fat and a good source of fiber and potassium," says DeFazio. They do a great job of filling you up, and, yes, they can help you go. "Plus, they're great chopped up in desserts or added to smoothies and oatmeal."

"Beef is packed with protein along with iron and zinc — the two most important minerals in the body," says Scritchfield. "Iron helps deliver oxygen to tissues and organs, while zinc supports the immune system. The fat also adds to taste quality, leaving us feeling satisfied after a meal." Just make sure to keep your serving portion to around the size of your palm.

Forget the bad rap many white foods (white bread, chips, mac and cheese…) get. "White foods can be healthy! One cup of cauliflower provides 73 percent of your daily vitamin C needs, along with key phytonutrients and antioxidants to protect cells from harmful oxidation," says Scritchfield.

"The humble head of cabbage is an excellent source of vitamin K, which helps prevent bruising and bleeding," says Scritchfield. If you can, opt for the purpley-red variety: "The red cabbage variety provides more phytonutrients than green cabbage." Cabbage stir fries are delicious and it makes for a great soup addition, but for something different, try swapping a few shreds of it onto a sandwich in lieu of pickles.

"A medium apple provides four grams of satiety-enhancing fiber. But make sure to eat the skin, which contains quercetin (a phytochemical that supports cardiovascular health)," says Bellatti. Crunch on 'em raw or "add chopped apples to oatmeal topped with cinnamon and nutmeg. It's a healthy breakfast that can double as a snack or dessert," says Scritchfield.

"Spuds offer up potassium, a key mineral in maintaining healthy blood pressure," says Scritchfield. "And baking it with the skin on will retain much more potassium than peeling, cubing, and boiling." (Eating fruits and veggies with their skin on tends to amp up the nutritional benefits!)

A list of fall superfoods wouldn't be complete without this nutrient-dense powerhouse. "One cup of canned pumpkin has seven grams of fiber and over 700 percent of your vitamin A needs," says Scritchfield. Vitamin A helps boost immunity and promote eye health, especially night vision." And go ahead, reward yourself for filling up on all these healthy staples with a seasonal pumpkin cocktail (or two). You deserve it!