It’s no secret that getting nutrition from food is often better than taking supplements. That’s true of the goods you get from Japanese sweet potato and, perhaps surprisingly, lemon peels.

This week, we share some new science on the benefits of key dietary nutrients and how to best get them.

1. Try a different sweet potato this fall 🍠

A favorite cold-weather treat from Japanese street vendors is a whole roasted sweet potato. With their burnt-caramel aroma and warm, starchy flesh, they’re so delicious that people nosh on the tubers straight out of brown paper bags with no butter or dressings.

Japanese sweet potatoes have white flesh and purple skin and are as nutritious as the orange-fleshed sweet potatoes many Americans are familiar with. They’re rich in fiber and antioxidants, which

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