Posted By: CustomVite Nutrition Team Date: October 24, 2018 Comments: 0

It’s that time of year again where it gets darker earlier, and the nights get cooler.  That can only mean one thing- it’s fall!  Lucky for us, the fall is full of a variety of seasonal foods that are full of antioxidants and fiber which can help boost your health during the colder months.  Head to your local market and fill your basket with these fall produce picks:

Pumpkin:  Not just for Halloween, pumpkin is full of fiber and vitamin A, which is great for your skin and eyes.

Beets: The red color in beets is caused by a phytochemical called betanin, making beet juice a natural alternative to red food coloring. Beets are rich in naturally occurring nitrates, which may help improve blood flow and increase your endurance during exercise.   They may also help to support healthy blood pressure.

Sweet Potato:  Delicious and nutritious, sweet potatoes score ahead of white potatoes in terms of fiber and vitamin A.

Spaghetti Squash:  Low in calories, spaghetti squash is a healthy gluten-free alternative to grain-based pasta.

Kale:  Kale seems to be the most popular vegetable at the moment, and with good reason.  This delicious leafy green is a nutrient powerhouse, loaded with folate, vitamins A, C, and K as well as manganese.

Pears: Although pears are available year round, they are most delicious in the fall when they are at their peak. One medium pear has 6 grams of fiber – that’s 20 percent of the daily recommendation!

Apples:  During fall, a host of allergens can cause lots of sniffles and sneezes.  Apples contain quercetin, which helps to block the release of histamines, substances responsible for allergic reactions.

Okra:  Low in calories, okra pods are high in folate, vitamins C and K, and are a good source of fiber.  If you’ve never purchased okra, look for pods that are no longer than 4 inches and are bright green in color and firm to the touch.

Parsnips:  Parsnips are cousins to carrots —they’re typically eaten cooked, but also can be eaten raw. One-half cup of cooked parsnips is full of fiber (3 grams) and contains more than 10 percent of the daily values of vitamin C and folate.

Cranberries:  Cranberries contain a compound called proanthocyanidin, which prevents harmful bacteria from sticking to your bladder wall and may help protect you from urinary tract infections.

Turnips: These root vegetables are a great alternative to radishes and cabbage, and are a good source of vitamins A, C, K and folate.

 

 

 

References:

(1) 5 Nutrition Tips for a Healthy Fall-Plus 3 Recipes. (2017, February 10). Retrieved from https://chopra.com/articles/5-nutrition-tips-for-a-healthy-fall—plus-3-recipes

(2) 9 Fall Produce Picks to Add to Your Plate – eatright.org. (n.d.). Retrieved from https://www.eatright.org/food/nutrition/healthy-eating/9-fall-produce-picks-to-add-to-your-plate

 


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