How to add powerhouse fall fruits and veggies to your plate
From the LifeMinute.TV Team
August 23, 2023
Autumn is on the horizon, and with that comes crisp weather, vibrant colored-leaves, and bountiful seasonal produce. Celebrate the season and your health by adding these powerhouse fall fruits and vegetables to your plate.
Considered one of the world’s oldest known fruits and boasting plenty of health benefits, pomegranates tend to have a short season, so take advantage of them this fall. Studies suggest regular consumption of pomegranate fruit, juice, and its compounds can protect against obesity, diabetes, and cardiovascular diseases. Use the juice as a tangy stand-in for vinegar in salad dressing or as an ingredient in BBQ sauce to give it a fruity punch.
This cruciferous vegetable is high in nutrients, particularly vitamin K, a vitamin essential for bone health and blood clotting. Brussels sprouts also contain compounds that may help protect your body against cancer. Toss them in olive oil with a pinch of salt and pepper and sauté them. Or roast them in the oven, then dress them up with drizzled balsamic vinegar and feta cheese.
The sweet, chewy stone fruit is a rich source of dietary fiber, about seven grams per serving. Thanks to their prebiotic compounds, dates may support gut health. They’re also loaded with antioxidants, which may protect against some types of cancer, like colon cancer. As a healthy source of carbs, dates may boost energy levels too. Use them as a natural substitute for sugar in baked goods or smoothies, or stuff them with cream cheese as a delicious snack.
Antioxidants, including betalains, which give beets their distinctive color, possess anti-inflammatory properties. The folate-rich vegetable is also a source of naturally occurring nitrates linked to increased blood flow to the brain. Add pureed roasted beets to hummus. Delicious in salads or on their own with feta and onion, or roasted into baked potato chips.
The iconic fall fruit (made of about 85 percent water) is a good source of antioxidants, including vitamin C and dietary fiber. Apples are considered a low glycemic index (GI) food, meaning they should cause a minimal rise in blood sugar levels. Some evidence suggests eating apples regularly (cue up: “An apple a day…”) can lower blood sugar levels and reduce the risk of type 2 diabetes. They’re delicious in a salad or add a protein punch with peanut butter. To optimize benefits, keep the skin on.