In theory, we all know that consuming a wide variety of nutrient-dense foods, rich in vitamins, minerals, and antioxidants is what our body needs in order to function in its best. In practice, though, we often set to the convenience of the same ‘old’ fruits and veggies we are used to buying and prepping, and this can deprive us of the advantages of many seasonal options that are here for a good reason!
Did you know, for example, that carotenoids found in orange-colored fruits fight inflammation and help get rid of acne-causing bacteria? And one such wonderful autumn fruit you may not be used to watching out for are persimmons! Here are the
12 fall fruits nutritionists want you to remember and start including in your menu!
A cross between cabbage and turnips, rutabagas make an excellent swap for potatoes in gratins, fries, and soups. You can even eat them in noodle form with the help of a spiralizer to get in your entire day’s worth of vitamin C, plus magnesium and calcium.
You might usually think of citrus fruit as a good source of vitamin C, but don’t discount turnips. One medium-sized root provides 42% of your recommended daily amount, and don’t forget about the greens. Eat the leafy tops in salads and other veggie dishes for a hefty dose of vitamins A, C, and B-6 as well as calcium and magnesium.
Ground cherries or “physalis” are a sweet but slightly tart type of berry that can be easily found during fall. They are packed with vitamin A and C, B-vitamins, fiber, and antioxidants. As such, they are great for our health, inside and out. Why? The polyphenols (a type of phytochemical) they contain play an important role in preventing the damage from free-radicals. If you didn’t know, free-radicals are responsible for premature aging, inflammation, and a range of ailments and diseases in our bodies. Thus, having a diet rich in antioxidants is a good way to ensure we keep a healthy body and youthful appearance.
This fall fruit is a solid source of fiber, which may help decrease cholesterol, promote blood sugar control, prevent constipation, and keep you feeling full longer. Figs are also packed with potassium, which helps control your blood pressure.
Beets deserve so much better than a life untouched in the salad bar. The fall root vegetable contains a phytonutrient called betalains, which has antioxidant and anti-inflammatory properties. Beets are also a good source of folate, potassium, and manganese, which helps with calcium absorption and blood clotting.
Pears can make any fall recipe tastier and more nutritious. The fruit is a good source of fiber, and provides the antioxidant vitamin C, copper (which may help prevent against certain cancers), and boron, a nutrient that helps the body retain calcium.
This fall fruit is good for more than just wine (although obviously, please keep up the good work with the wine-making, grapes!). They’re packed with polyphenols and vitamin K.
Originally from China, persimmon trees have been grown for thousands of years for their delicious fruit and beautiful wood. Though small in size, persimmons are packed with an impressive amount of nutrients. The fruit is a rich reserve of assorted phytochemicals – catechins and polyphenolic antioxidants. Catechin is a powerful anti-inflammatory and anti-infective agent. Thus, it could aid in warding off unwanted inflammatory reactions and infections.
Swap zoodles for squoodles when you’re up for a change. Instead of higher-in-carbs pasta, the stringy insides make for a flavorful meal loaded with beta-carotene, potassium, and antioxidants that’ll protect your immune system.
This tart berry may or may not be your favorite but its benefits for your body’s health and appearance are undeniable. Did you know that cranberries can prevent cancers, detox your liver, reduce stomach ulcers, and fight off cardiovascular disease? Well, now you do and you can add — prevent skin aging and cure skin disorders — to the list. Cranberries contain resveratrol, a powerful antioxidant that has been shown to fight off the effects of free-radicals created by ultra-violet radiation. This type of radiation is the cause of premature aging, skin disorders, and even skin cancer. Who knew that cranberries had all that power?
Chestnuts contain all the B vitamins, which are needed to help release energy from food, and vitamin E which helps to look after the health of our eyes and skin and support our immune system.
Arugula is high in most B vitamins but contains especially high amounts of folate. In high-functioning older adults, low levels of folate have been shown to be a risk factor for cognitive decline.
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