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Although fresh food can be very hot in the summer, Autumn has many unique superfoods To show off. “There’s so much more to look forward to this time of year than apple cider donuts and pumpkin pie. Fall superfoods are packed with important nutrients that help you feel full, satisfied, and healthy.” says Elizabeth Shaw, MS, RDNa nutrition expert, ShawSimpleSwaps.com.
Staying healthy is a goal that everyone strives for throughout the year, but especially during the cold season when colds are common. influenza, COVID-19 (new coronavirus infection) Diseases such as these are rampant. Eating lots of a variety of colorful fruits and vegetables is a powerful way to support your immune system and overall health and well-being. Take advantage of all the seasonal produce below for maximum flavor and freshness.
fig
Did you know that figs are sweet and jam-like, but they’re not technically a fruit? They’re just upturned flowers, but that doesn’t mean they’re low in nutritional value. Joy Bauer, MS, RDN explainsauthor of Joy Bauer’s Superfoods. “Figs are one of the best ‘fruit’ sources of polyphenols and antioxidants,” Bauer added. “For a delicious Mediterranean breakfast, top a bowl of tangy Greek yogurt with freshly sliced figs. Or use dried figs for natural sweetness. homemade protein bites — The perfect snack for a refreshing fall hike.
Get the recipe: mediterranean diet breakfast
pumpkin
This season’s unofficial mascot is more than just a sculpture. Pumpkin is a fall superfood rich in carotenoids, phytonutrients with significant antioxidant properties, and also contains vitamin C. Vitamin C is known to be an important nutrient for a strong immune system, and vitamin C may also be associated with a lower risk of developing the type. 2 diabetes, According to a study of BMJ.
Leftover canned pumpkin is great for adding to smoothies and soups, but you can also find fresh cooking pumpkin and try roasting it in the oven, much like mashing a pumpkin.
Related: 18 foods highest in vitamin C to add to your diet
Takana
Bauer says mustard greens belong to the same cancer-fighting cruciferous family as cauliflower and broccoli. “Pepper-like leaves are rich in sulforaphane; antioxidant enzyme booster It enhances the effectiveness of vitamins C, E, and A, which may help protect skin from aging and environmental damage,” Bauer added.
Mustard greens can be stir-fried just like any other leafy vegetable, or they can be eaten raw as part of a dish. mixed green salad. And adding a handful of leafy greens to a pasta dish is always a sneaky and delicious way to get more veggies in ahead of time.
beets
Beets of all shades are rich in plant compounds that help pigments with antioxidant properties. One cup of cooked beets contains about 4 grams of filling fiber, and beets are also a good source of potassium. Potassium is an important electrolyte that works with sodium to balance the body’s fluid levels and hydration status.
Every part of the beet is edible, so don’t throw away the leafy greens or colorful stems either. It can be sautéed like any other leafy vegetable. Beet bulbs are also very versatile and can be deliciously roasted, pureed into soups, or blended with chickpeas to make a nutritious pink hummus.
”Here are some tips to save you time: Check the produce section for convenient vacuum-packed bags of cooked, peeled beets that are ready to slice and eat,” suggests Bauer.
fennel
Fennel is a good source of vitamin C, which supports immunity, and molybdenum, a trace mineral that helps enzymes break down substances such as sulfites in the body, says Shaw. among the people who are sensitive to sulfiteswhich can cause allergy-like symptoms. Fennel also contains small amounts of potassium and dietary fiber. With a slight licorice flavor, fennel is great roasted, added to pasta, or raw in salads. The white bulb and thin leaves are edible. Talk about enhancing nutrition while reducing food waste.
Related: 10 Best High-Protein Vegetables to Add to Your Plate
broccoli rabe
This Italian classic is a great source of vitamin A, lutein and zeaxanthin, two substances that support immune health. It also provides small amounts of iron and vitamin C, the latter of which helps with iron absorption, Shaw says.
Broccoli rabe is also a source of carotenoids and more research is needed, but some research is needed. scientific evidence to suggest Carotenoids, lutein, and zeaxanthin taken together may help protect against chronic diseases such as heart disease and some cancers. Some people may find this green color a bit bitter, but one classic combination to try is broccoli rabe and sausage. This combination may attract people.
pomegranate
The juicy red aril harvested from pomegranates is not only trendy, but also incredibly healthy, with antioxidants that are thought to be stronger than green tea. According to research. It’s also a good source of dietary fiber (thanks to the crunchy edible seeds inside the aril) and provides potassium, an electrolyte that aids in proper hydration and aids in nerve and muscle function.
Eat the arils as a snack. You can find it in the refrigerated section of most grocery stores in cups ready to enjoy. Or use it as a topping for everything from salads to yogurt to oatmeal to roasted vegetables.
Jicama
If it’s not already a staple, you might want to add this new superfood to your rotation. Jicama has a potato-like, apple-like texture, mild flavor, and is a filling source of fiber, vitamin C, and potassium. Plus, it’s extremely versatile. Try dipping raw sticks into your favorite dip (you can find them pre-cut in the produce section of some supermarkets), make jicama “fries” in the air fryer, or add them to a classic sheet pan dinner. Please try watching it. .
Related: Nutritious vegetables you should eat every day
Brussels sprouts
This cruciferous vegetable contains fiber, vitamin C, and other plant compounds that support overall health. “These mini cabbages have glucosinolatesThe body converts it into isothiocyanates, cancer-fighting superstars that may prevent DNA damage at the cellular level,” explains Bauer.
Brussels is also a source of vitamin K, an essential nutrient for blood clotting, wound healing, and strong bone formation.
If you’re a Brussels sprout lover, you’ve definitely roasted them, but try shredding them and adding them to your salads. You can also peel the leaves individually and quickly crisp them in a skillet or oven to add a nutritious texture to your dishes.
Get the recipe: Brussels sprouts dishes
delicata squash
“Sweetened butternut or rolled spaghetti squash may be delicious, but there are many other delicious winter squash options to try,” says Bauer. “One of my personal favorites is delicata, also known as sweet potato squash.It has a creamy, mild flavor, is moister than other winter squash, and its skin is edible and packed with nutrients. ”
It is rich in dietary fiber, potassium, and vitamins A and C. The skin can (and should!) be eaten, so stuff it with other seasoned vegetables, lentils, ground meat, etc. and roast it in the oven for a cozy one-pan meal.
apple
“An apple a day keeps the doctor away” is a funny catchphrase, but it’s also true. All varieties of apples It is rich in vitamins, minerals, and other plant compounds that support health.
Golden Delicious is rich in carotenoids, which are responsible for the yellow color, and are known to boost immunity and lower the risk of disease. Mt. Fuji is rich in flavanols, which have powerful antioxidant properties. Red Delicious boasts anthocyanins, antioxidants known to benefit everything from brain to heart health. And Granny Smith features procyanidins, a type of flavanol with antioxidant properties that have been shown to have potential anti-cancer, anti-inflammatory, and antiviral effects. numerous studies.
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