Healthy Fall Foods and the Best Ways to Enjoy Them
These seasonal favorites, which range from cranberries and apples to pumpkin and winter squash, offer a wealth of advantages.
As the weather starts to cool off, the autumn harvest produces a wide variety of root vegetables and tart fruits that are ideal for preparing warming dishes. And good news for you: You'll want to consume a lot of those tasty fall fruits and veggies because they are packed with health benefits.
A diet rich in fruits and vegetables, as well as proteins, grains, and legumes, supports a healthy heart, according to the Cleveland Clinic. Furthermore, compared to non-vegetarians who ate meat, vegetarians who consumed a diet high in nuts, veggies, and soy had a lower risk of stroke, according to a study that was published in the journal Neurology in March 2020. An further reason to stay in is evidenced by a review that was published in the journal Circulation in March 2021. According to the authors, participants who consumed the recommended five servings of fruits and vegetables each day had a decreased risk of passing away than those who did not.
By deciding on seasonal solutions, you'll maximize the advantages for both the environment and yourself. According to Rahaf Al Bochi, RDN, owner of Olive Tree Nutrition in Baltimore and spokesman for the Academy of Nutrition and Dietetics, seasonal produce is frequently at its freshest and most nutritious, and if it comes from a local farm, that lowers your carbon impact.
According to Chicago-based author of Total Body Diet for Dummies Vicki Shanta Retelny, RDN, everything has to do with distance. Retelny explains that "fresh produce for the season doesn't need to be transported from far away [to get] from farm to table."
Some end-of-summer foods, like blueberries and raspberries, may reappear in the fall depending on where you live, while others, like parsnips, make their first appearance of the year.
To find the freshest in-season produce in your neighborhood, try buying locally. Farmers markets are a fantastic place to start, and many of them are open well into the fall. According to the U.S., another option is to consider joining a CSA (community supported agriculture) group, where you may purchase a share of food from a nearby farm. National Agricultural Library of the Department of Agriculture (USDA). If none of these stores are open, your neighborhood supermarket may have a decent selection of locally produced seasonal items that are priced reasonably at this time of year.
Here are some of the healthiest fruits and vegetables for the fall, along with tips on how to enjoy them.
Flavonoids in Apples May Improve Brain Health
With so many vibrant kinds to pick from, apples are perhaps the fruit that is most in demand throughout the fall season. Fortunately, you may savor this seasonal favorite knowing that it is packed with nutrients.
According to the USDA, a medium apple includes over 4.8 grams (g) of fiber, which provides you with around 17 percent of your DV in just 104 calories. Al Bochi offers this advice: "It is advised to leave the skin on as it includes a lot of the fiber present in apples as well as polyphenols." The University of Illinois points out that, in addition to fiber, the fruit's vitamin C is largely delivered by the skin (9.2 milligrams (mg), or around 10% of the DV, per medium apple). Polyphenols, which are advantageous substances present in plant-based meals, are confirmed to be present in the skin according to research published in June 2020 in Separation and Purification Technology.
According to the Harvard T.H. Chan School of Public Health, among these advantages are reduced risks for heart disease and type 2 diabetes as well as healed lung damage from smoking. This finding is supported by study that was published in the European Respiratory Journal in 2017. Further, a 2020 study indicated that flavonoids, a type of polyphenol present in apples, berries, and green tea, may reduce the incidence of Alzheimer's disease. This finding was reported in the August issue of the American Journal of Clinical Nutrition.
Pick select a different kind each time you go to the supermarket to experience various tastes and sensations. According to Cooley, some farmers plant apples that are intended to last for several months, making it simpler to store them at home and enjoy them over the winter. You might also want to think about buying organic because, according to a July 2019 Frontiers in Microbiology study, apples cultivated organically might have more beneficial gut flora than apples grown commercially.
Choose however you want to eat them. Al Bochi claims that they are crisp and excellent on their own. They can be added to salads or cereal, or cooked into applesauce for a delectable snack. "An apple coated in almond butter is delightful."
Pears Are a Great Fruit for Heart-Friendly Fiber
Pears are neglected, but they should get more attention. These delicious fruits have a similar nutritional profile to apples but even more satiating fiber. According to the USDA, a medium pear provides a remarkable 5.5 g of fiber (about 20% of your DV, making it a great source) and only 101 calories.
In addition, a medium pear has 206 mg of potassium, or approximately 4% of your daily value, and about 8 mg of vitamin C, or about 9% of your DV. According to Harvard Health Publishing, potassium is essential for your cells to function at their peak since it regulates the heart and keeps your muscles and nerves functioning normally.
According to a small study that was released in February 2019 in the journal Food & Function, eating two pears daily improved the heart health and other crucial health markers in study participants with metabolic syndrome, a group of conditions that includes diabetes, high blood pressure, and obesity. The Mayo Clinic says that high-fiber diets are associated with better heart health and a decreased risk of cardiovascular disease, suggesting that the fiber in pears may have had an impact.
Pears can be purchased when they are still rather hard and let to soften over a few days, suggests Cooley. Slices of pear can be added to salads to provide a touch of sweetness, or you can use pears in muffin or scone recipes to lend a little of fall flavor to the breakfast table. According to Retelny, when ripe, their juicy quality makes them a wonderful complement to salads and sparkling water refreshers. When poached, they also make a wonderful and nutritious dessert.
Cranberries May Help Your Body Fight Oxidative Stress With Anthocyanins
Cranberries are a traditional holiday fruit that you can highlight in a number of meals because of their striking red color. Al Bochi asserts that there are several uses for cranberries besides the traditional Thanksgiving cranberry sauce.
Additionally, fresh cranberries are a healthy option. The USDA estimates that a half cup of chopped cranberries has around 2 g of fiber, or about 7% of your daily value. Additionally, you get some vitamin C — about 7.5 milligrams, or 8.5 percent of your DV — in each half cup. According to the American Heart Association, these figures make cranberries a heart-healthy snack that may lower blood pressure and cholesterol.
According to researchers at the University of Massachusetts in Dartmouth, the anthocyanins that give these little red fruits their distinctive hue may lessen oxidative stress. Free radicals are created when your body is exposed to toxic substances (including smoke and sunlight), and an excess of free radicals in your body can lead to oxidative stress, which the Mayo Clinic links to a number of disorders, including Alzheimer's and diabetes. Taking a daily cranberry supplement for 12 weeks—equivalent to around 1 cup of cranberries—improved memory and reduced LDL cholesterol, according to a study that appeared in the May 2022 issue of the journal Frontiers.
Are you prepared to start cooking with cranberries? They're a terrific addition to sweets, pancakes, and oatmeal, and they make it simple to add a seasonal twist to recipes made with grains like quinoa and brown rice.
Choose fresh cranberries over dried ones if they are available. According to the USDA, raw cranberries have 25 calories per half cup, whereas dried cranberries have 246 calories per half cup. Sweetened dried cranberries have more calories. In the same portion, you receive just 0.1 mg less vitamin C. Additionally, dried cranberries have 58 g of sugar per half cup as opposed to 2.4 g for the same amount of raw cranberries. By purchasing dried cranberries that aren't sweetened, you can reduce your sugar intake.
Winter Squash Is Packed With Vitamin A for Better Eye Health
Don't be misled by the name; according to Michigan State University, "winter squash" refers to any squash produced in the fall, including butternut, acorn, and spaghetti squash. When purchasing any of these varieties, it's difficult to make a mistake because winter squash stores well and has a fairly consistent flavor, according to Cooley.
This seasonal favorite has a lot going for it nutritionally. Butternut, spaghetti, and acorn squashes, which are rich in beta-carotene, vitamin A, magnesium, potassium, and fiber, are at their peak in the fall.
According to the USDA, one cup of butternut squash has 5,920 micrograms (mcg) of beta-carotene, making squash incredibly high in the antioxidant. The body transforms this plant pigment, which gives squash its orange color, into vitamin A, according to the Cleveland Clinic and the National Institutes of Health (NIH). According to the NIH, vitamin A is essential for maintaining the heart, lungs, and kidneys as well as immune and eye health. One cup of butternut squash contains 745 mcg, or nearly 83 percent of your daily value (DV), making it a superior source.
According to the USDA, a cup of cubed butternut squash is a healthy source of a number of minerals, including fiber (2.8 g), magnesium, and potassium.
For a filling side dish, chop butternut or acorn squash into bits and bake them. Retelny declares, "I love roasting, grilling, steaming, and mashing squash."
Pumpkin is Another Excellent Source of Vitamin A
The traditional Halloween decoration is useful for more than just carving and holiday decor. Pumpkin, like other squash, includes beta-carotene, which is turned into vitamin A, which has many health benefits for your body. According to the USDA, a cup of raw, cubed pumpkin provides 3,600 mcg of beta-carotene. Additionally, each cup provides 494 mcg of vitamin A, making it a superior source.
Pumpkin is a strong source of vitamin C as well, delivering 10.4 mg, or nearly 12 percent of your DV, per cup. As long as it doesn't have additional sugar, canned pumpkin puree can also be healthy. According to the USDA, one cup has 7.1 g of fiber, which accounts for 26 percent of your daily value and makes it a very good source.
Small pumpkins are better for cooking than larger ones because the latter are stringy and have less flavor, advises Cooley. She divides pumpkins in half, scoops out the flesh for puree, and roasts them face down on a baking pan until tender. She freezes the puree so she can use it later. It works well for cooking pizza, hamburgers, and pancakes. (Since Cookey's homemade puree is a little runnier than what you get in a can, she advises adding more flour until the dough is the proper consistency if you're creating bread.)
Al Bochi claims that pumpkin puree can be used in muffins, oats, dips (such a pumpkin bean dip), and as a snack. (Try Minimalist Baker's pumpkin and white bean hummus, which is influenced by the Mediterranean diet!)
According to Baylor University, be wary of packaged pumpkin delights and goodies that boast pumpkin flavor because they can just be desserts with flavoring and not real, healthy pumpkin.
Leeks Are an Anti-Inflammatory Food That Fends Off Disease
Leeks can be substituted for onions in a variety of dishes, including lasagna and breakfast casseroles, as they have a milder flavor. Leeks have a mild onion flavor and can be sautéed before being added to stir-fries, soups, or stuffing, according to Al Bochi.
Leeks are loaded with nutrients, just like onions. "Leeks are a wholesome, nourishing fall food. According to Al Bochi, and according to study, they are rich in flavonoids, particularly kaempferol, which has a preventive effect against heart disease. In a review that was released in August 2019 in Experimental and Therapeutic Medicine, kaempferol is praised for its anti-inflammatory effects and potential to prevent several diseases.
Additionally, the USDA reports that 1 cup of leeks contains only 54 calories and 1.6 g of fiber. Leeks are a strong source of lutein and zeaxanthin, two antioxidants that may help prevent eye diseases like cataracts and age-related macular degeneration, according to the American Optometric Association. You'll also receive around 1,690 mcg of each from leeks.
Various other leek studies have shown promise. Leeks and onions, along with other allium vegetables, may reduce the risk of colon cancer, according to a study that was published in the Asia-Pacific Journal of Clinical Oncology in October 2019. Leeks will be in abundance at your neighborhood farmers market and grocery store in the fall. According to Cooley, look for crisp stalks and be sure to thoroughly clean them before cooking because they frequently have soil within.
Brussels Sprouts Are Full of Fiber and Antioxidants
1 cup of cooked Brussels sprouts has 4 g of fiber, or 14% of your DV, according to the USDA, making it a decent source. The cruciferous vegetable family includes Brussels sprouts. According to Retelny, "there is a ton of evidence to support the cancer-fighting capabilities of cruciferous vegetables like Brussels sprouts, broccoli, and cauliflower." They have been discovered to contain metabolites known as glucosinolates, which have cancer-preventing characteristics, she continues. According to a research review that appeared in the November 2018 issue of the journal Molecules, the chemicals in cruciferous vegetables may inhibit the development of cancer cells.
One of the most underappreciated treats of the fall, Brussels sprouts are at their best shortly after the first frost. The important thing is how you cook them. According to Alexandria, Virginia-based blogger Anne Mauney, MPH, RD, who writes for FannetasticFood.com, "I used to think Brussels sprouts were terrible, but it turns out, I just hadn't had them prepared properly. I recommend her Miso & Honey Roasted Brussels Sprouts recipe."
If you've only ever had Brussels sprouts boiled or steamed, you've probably never had them anything else, adds Mauney. "I highly recommend roasting Brussels sprouts to make them as delicious as possible — they will come out crisp and caramelized but will still be a healthy vegetable side full of fiber and antioxidants," the author writes. An article published in December 2017 in Preventive Nutrition and Food Science supports this recommendation by pointing out that while cooking may reduce the antioxidant properties of cruciferous vegetables like Brussels sprouts, it won't eliminate them and can make these foods more delicious.
Trim the bottom end, split the sprouts in half, and toss with olive oil and thinly sliced onions to prepare. Following that, spread them out on a baking sheet and roast them for 40 minutes at 400 degrees. You may use them as an inventive pizza topping or serve them as a delicious side dish.
Sweet Potatoes Are Loaded With Vitamins A and C for Immune Perks
Sweet potatoes are a particularly healthy and delectable option any time of the year, but Mauney claims that they are especially ideal in the fall when they are in season.
This comforting, starchy dish is loaded with health benefits. According to Mauney, "Sweet potatoes provide a lot of minerals, including fiber, vitamin A, and vitamin C." According to the USDA, a medium sweet potato has 3.6 g of fiber, or 13 percent of your daily value (DV). According to the USDA, the same serving provides 1,150 mcg of vitamin A, which is over 100% of your DV and easily a great supply, and 18.2 mg of vitamin C, which is 20% of your DV and also an excellent source.
By cubing a variety of potatoes (we prefer a mix of red, white, and sweet potatoes), sprinkling them with olive oil and garlic, and roasting them in the oven, you can serve up a colorful side dish.
And baked sweet potato fries are always a good choice; Mauney's favorite is the Mexican-style baked variety.
Parsnips Help Keep Your Bones Healthy With Vitamin K
Fall is a fantastic time to explore in the kitchen with this root vegetable because it develops a sweeter flavor when exposed to cold weather and has a texture comparable to that of a carrot.
The USDA reports that 1 cup of sliced parsnips has 22.6 mg of vitamin C, 24 percent of your DV, 30 mcg of vitamin K (which aids in blood clotting and maintains the health of your bones), and 6.5 g of fiber, making parsnips an excellent source of all three vitamins.
According to the USDA, parsnips also provide 89 mcg of folate per cup, or around 22% of your DV, making them a fantastic source of this B vitamin as well. The NIH states that your body needs folate for DNA synthesis and cell division.
According to the NIH, women who are trying to get pregnant or who are already pregnant need to consume enough folate to prevent neural tube abnormalities in their unborn children (pregnant women have a higher recommended daily allowance recommendation, at 600 mcg, compared with 400 mcg for other adults).
When cooked, parsnips make a great addition to soups, stews, and stir-fries or can be simply roasted with olive oil to enjoy. When eaten raw, the vegetable gives salads a sweet bite. Or try something different and make french fries with parsnips instead of potatoes.
Broccoli Contains Sulforaphane, a Compound That May Protect Against Cancer
The fall harvest of broccoli and cauliflower is plentiful and ideal for stir-frying, roasting, or steaming. If certain family members don't like the texture of the item, using broccoli as the base for a soup is a terrific way to switch up the usual side of vegetables.
According to the USDA, a cup of chopped broccoli contains 2.3 g of fiber, which is 8% of your daily value (DV), 78.5 mg of vitamin C, which is 90% of your DV and a good source, and 92.8 mcg of vitamin K, which is another excellent source.
Additionally, they contain a substance called sulforaphane that fights cancer, according to Retelny. According to the MD Anderson Cancer Center, this vitamin present in broccoli may offer some cancer protection. According to a study published in March 2018 in the Journal of Cell Communication and Signaling, researchers are even investigating if sulforaphane may be utilized as a cancer therapeutic.
How can you get broccoli to taste its best? In addition, they taste fantastic when drizzled with olive oil, a bit of salt and pepper, and a sprinkling of garlic or curry powder, says Retelny. "I prefer to steam or roast broccoli and cauliflower since it brings out the nutritious value," she continues.
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