Much as I love summer, I am thrilled that fall is here! 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 which are all filled with vitamins and nutrients. And here are some fun tidbits of information that you might not have known:
Apples- Aside from containing soluble fiber which can aid digestion, you can use an apple to create a festive apple candle holder! Simply remove the center with an apple corer, insert a tapered candle. Or carve a larger, shallow opening for a votive tea candle! Makes a beautiful fall table presentation.
Beets- they can help control your blood sugar and even lower your cholesterol level. They can also help to reduce inflammation. This veggie has proven to help reduce inflammation due to its antioxidant content (thanks, betalains) and other properties.
Brussel sprouts and cabbage- packed with vitamins A and C, these veggies are considered superfoods for strengthening bones and preventing diseases like osteoporosis.
Pears- sweet fruits that are high in soluble fiber which helps lower "bad" (LDL) cholesterol. Pears are an excellent remedy for keeping dry and flaky skin moisturized throughout the day. You can eat the juice of one fruit daily or apply a moisturizing lotion containing pears extract to make your skin soft, supple, and smooth.
Pumpkins seeds- high in 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! And pumpkin seeds are a great source of Zinc which is a necessary mineral for healthy sperm production. The high levels of antioxidants and nutrients in pumpkin can aid in maintaining healthy testosterone levels and fertility, as well as a lower risk of prostate cancer.
Squash and sweet potatoes- 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. Also, great for your skin, just as your dermatologist! The carotenoid content helps to protect your skin from the damaging (and wrinkle-inducing) effects of UV rays and environmental pollutants. They also contain Vitamin K and E, Niacin and Folate, which are all involved in skin cell turnover and renewal, a process that starts to slow down as we age. When applied topically, their natural fruit enzymes and alpha hydroxy acids (AHAs) help to exfoliate the skin, which is great for preventing wrinkles and treating acne.
It's clear that fall fruits and vegetables offer essential vitamins and antioxidants that are very beneficial to you! What fall fruits and vegetables do you enjoy? For more information and tools to use to help you navigate the abundance of fall foods, contact me at rachel@livehealthynyc.com