Fall is known as a time of harvesting. The local Farmer’s Markets are full of delicious fall fruits and vegetables this time of year! If you’ve kept up with our blog, you know we like to emphasize the importance of nutrition and spine health in overall wellness. Let’s “dig-in” to some fruits and veggies that are at their best this time of year AND contain nutrients that will help your spinal health. These key nutrients include: Calcium, Magnesium, Vitamin D, Phosphorus and healthy fats.

• Swiss Chard: A delicious, leafy green that is packed with magnesium and calcium. An easy way to enjoy: replace your spinach with Swiss chard in your next omelet.
• Pumpkin Seeds: Not only do pumpkins add delicious flavor to your Pumpkin Spice Latte, but their seeds provide a healthy dose of phosphorus. While carving your jack-o-lantern, make sure to keep those seeds. To roast them: toss seeds with a little olive oil, just enough to coat, then roast for 30-45 minutes in a 350^o Try a variety of seasonings like cinnamon and brown sugar or cayenne pepper for a kick. Yum!
• Mushrooms: This tasty little fungus provides us with some much-needed Vitamin D. There are many varieties of mushrooms that are available in the fall, and many that can be found year-round. Sauté up a few mushrooms in a high heat pan with a little olive oil and add to any dish for added texture.
• Sunflower Kernels: Delicious nutrition packed into a tiny little kernel. Fun fact – the edible part we consume is not a seed at all, it is technically a kernel. Nonetheless, they offer magnesium and healthy fats. They can be eaten just as a snack or used to top off a salad. Sweet or savory, there are many ways to work these into your diet.
• Avocados: Full of healthy fats and no cholesterol, the avocado (also known as the alligator pear) has become popular in recent years because of its mild flavor and ability to add creaminess to dishes. You can replace mayo on your next sandwich with mashed guacamole for a healthy twist. Or just eat avocado toast because that’s the new thing, right?

Are you hungry yet? This is only a small sampling of the delicious seasonal fruits and vegetables available during the autumn season. Take a trip to your local farmer’s market or grocery store and see what new recipes you can come up with.
Remember that a balanced diet, exercise and proper hydration are all key factors in spinal and overall wellness. And, of course, visits to your local Tuck Clinic for your adjustments, pain relief, and more. We have 12 experienced doctors and 9 convenient locations where we provide countless treatment methods to help you live better. Visit one of our locations or send us a message for more information on how we can help you.