I love the seasons and Fall is one of my favorites! The cool crisp air and the bounty of fresh fruits and vegetables makes the transition from summer effortless. From September to November, the autumn harvest brings a variety of healthful and delicious produce, from squash and sweet potatoes to apples and pears. Here are a few of my favorite fresh foods and why I think they are so good for you!
Apples are sweet crunchy fall favorites that are packed with antioxidants, which may help prevent chronic illness and slow aging. Some of the varieties have the highest concentration of phenolics and flavonoids.
Beets are at their best in the fall. When shopping, look for firm, smooth bulbs and (if attached) bright, crisp greens. Toss the greens in salads and roast the beets for their betaine—a compound that may help prevent heart and liver disease—and nitrate, which may increase blood flow to the brain and potentially reduce risk of dementia.
Brussel sprouts and cabbage are packed with vitamins A and C, as well as high concentrations of cancer-fighting glucosinolates.
Pears are sweet fruits that are high in soluble fiber which helps lower “bad” (LDL) cholesterol. To get that daily dose of fiber and to satisfy a sweet tooth, snack on the fruit whole or incorporate into recipes.
Pumpkins an essential role in Halloween festivities are one of the best sources of alpha- and beta-carotene, which can be converted into retinol to promote healthy vision and cell growth. Pumpkin seeds are also great and incorporate an omega-3 fatty acid that may help those with heart disease, high blood pressure, or high cholesterol. Toast them up for a deliciously nostalgic treat!
Rutabagas and Turnips are root veggies that aren’t pretty but they are nutritious! Research suggests eating turnips and rutabagas may help reduce the risk of prostate and lung cancers. What’s more, turnip greens are a source of calcium.
I think that squash and sweet potatoes are the poster food for autumn. The gourd family offers varieties including acorn, butternut, and delicata squash, as well as spaghetti squash. And sweet potatoes have the best flavor during fall, their peak season. Like squash, sweet potatoes are rich in beta-carotene, which can prevent vitamin A deficiencies, promote healthy eyesight and generate retinol production.
It’s clear that fall fruits and vegetables offer essential vitamins and antioxidants that slow aging and may help fight cancer. What fall fruits and vegetables do you enjoy? And, don’t be afraid to try something new. And one last thing, while many food are available year round I like to try to buy locally as it reduces our carbon footprint and helps local economies, and it may also result in more nutritious produce.