When it comes to healthy eating, it’s not just about eating the right stuff, but it’s also about when we eat certain kinds of fruit and veggies. Timing is everything. That’s why in order to be healthy and energetic, your body needs the exact veggies that are produced in that certain season. Modern agriculture has annihilated all the biological and natural steps and people no longer know what to eat and when to eat. This post will walk you through 10 autumn fruits and veggies you need to eat in order to have your immune system prepared for winter.
Apples are among the most beloved autumn fruits. They’re great for digestion because they contain a high amount of fiber and have detoxifying properties. They also help to strengthen gums and clean teeth. Among popular apple varieties (and there are more than 7,500 different types of them!), Fuji apples have the highest concentration of antioxidants, phenolics, and flavonoids, while Cortland and Empire apples have the lowest.
These sweet fruits fall into two major categories: European and Asian. In the U.S., the European varieties Bosc and Bartlett, are most common, and grow on the west coast during fall. Like oatmeal and bran, pears are high in soluble fibre, which helps lower “bad” cholesterol, or LDL. To get that daily dose of fiber or to satisfy a sweet tooth, incorporate pears into anything from savory entrees to creative juice or smoothie recipes.
3. Brussels Sprouts & Cabbage
Packed with vitamins A and C, cabbage and its mini-versions, the Brussels sprouts, boast a high concentration of cancer-fighting glucosinolates, which also lend these veggies their distinct flavor.
4. Broccoli and Other Cruciferous Vegetables
Broccoli and other cruciferous vegetables such as cauliflower or kale, arm our bodies with antioxidants that have been shown to prevent several types of cancer as well as type 2 diabetes. Plus, according to a recent article published in the American Journal of Clinical Nutrition they’re also linked to a lower risk of all-cause and cardiovascular-related death. In addition to their disease-fighting powers, these powerful veggies typically serve up a healthy dose of vitamin C, A, fiber, and iron.
Looks glorious, in all it’s golden tubbiness, but lacks the flavour of butternut squash. That said, pumpkin works extremely well in soups, and is also great made into spicy cakes. Pumpkin offers a wealth of alpha- and beta-carotene, which can be converted into retinol to promote healthy vision and cell growth. Pumpkin seeds are also a good source of alpha-linolenic acid, 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.
This bright-red root vegetable is full of health benefits. Researchers at Wake Forest University have found that nitrate-rich beet juice improves blood flow to the brain in older adults, which could combat cognitive decline. Additionally, you’ll nab lots of folate, vitamin C, and potassium. Slurp up the root vegetable in borscht, enjoy it in salad, and serve it roasted.
7. Sweet potatoes
These delicious veggies taste incredible, no one can deny that. Nevertheless they have the best flavor during fall, their peak season. Like squash, sweet potatoes are rich in and beta-carotene, which can prevent vitamin A deficiencies, promote healthy eyesight and generate retinol production. Sweet potatoes are also a good source of vitamin C, and when baked in their skin can pack nearly 5 grams of fiber.
Grapes are packed with antioxidants and anti-inflammatory molecules. They help the heart function properly and even posses antibacterial and antiviral properties that can protect us from infections. Grapes are also good for those with asthma, as they aid in increasing the moisture present in the lungs. Keep in mind that grapes with blue cheese are a match made in Heaven.
Between the size of a blueberry and a grape, cranberries are at their best October through November, though only 5 percent actually make it to the produce section (the other 95 percent are dried, canned, or turned into juice). Research suggests cranberry concentrate can help prevent urinary tract infections and fresh cranberries can prevent oral diseases and slow the growth of breast, colon, prostate, and lung cancers.
In addition to having an interesting appearance and texture, the fig’s crunchy seeds and sweet, chewy flesh are full of fiber, potassium, calcium, and manganese. Even the leaves of the fig have been shown to possess anti-diabetic properties and can actually reduce the amount of insulin needed by those with diabetes who require insulin injections.
So please take advantage and eat as much as you can from these delightful gifts from nature. Now is their time, and this is the season during which their nutrients are best assimilated.