5 fall fruits and vegetables to boost your health
As Emily Bront? so elegantly put it, “Every leaf speaks bliss to me, fluttering from the autumn tree.” Fall could arguably be the best season. The weather has cooled down, Mother Nature is showing off her best colors and the fruits and vegetables in season are unbeatable.
Every time fall rolls around, I forget how much I enjoy it until it’s actually here. By January, I’m so fixed on summer coming I forget how much I appreciate what follows. As nice as summer barbecues are with watermelon and corn on the cob, there are plenty of seasonal foods in the fall that have health benefits you should add to your plate.
During the fall season, various fruits and vegetables are in peak form. Consuming in-season produce is often healthier since it typically contains more nutrients, is fresher and tastes better. Here’s a list of fall foods you don’t want to miss out on this season.
Apples
Warm apple cider, apple pie and bobbing for apples make this fruit a fall staple. According to the Cleveland Clinic, apples are exceptionally nutritious in antioxidants, fiber and water.
In addition to these nutrients, there are many other benefits to eating an apple a day:
Maintain a healthy blood sugar level.
Lower cholesterol.
Reduce blood pressure.
Reduce inflammation.
Kale
Kale is often seen as a superfood due to its impressive nutrient profile and health benefits. With its unique taste, there are a number of ways to incorporate this dark green leafy vegetable into your diet, and here are a few reasons why you should.
“Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K and beta-carotene,” per Healthline. “It also contains nutrients that can support eye health, weight management, heart health and more.”
It can be enjoyed in many ways: raw in salads, blended in smoothies, sautéed or added to a delicious fall soup.
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Pears
Pears, like apples, are a fruit heavily dense with fiber and come in many colors and sizes.
“Their nutrient composition can promote digestive and cardiometabolic health, reduce inflammation, and reduce your risk for diabetes. Plus, their fiber content helps promote satiety,” according to Health.
The article adds that the primary micronutrient found in pears is copper, a crucial mineral that assists various enzymes involved in “energy production, iron metabolism and more.”
Brussels sprouts
Part of growing up is realizing that Brussels sprouts are actually delicious. Named after the capital of Belgium, where they were first grown in the 1500s, the little cabbage-like sprouts are rich in nutrients.
“Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder and prostate,” per WebMD.
They also “help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease and diabetes.”
Cranberries
Thanksgiving dinner wouldn’t be complete without this cold-weather staple. Like kale, these bright red berries are often identified as a superfood for their dense antioxidant and nutrients.
According to Medical News Today, “Research has linked the nutrients in cranberries to a lower risk of urinary tract infection, the prevention of certain types of cancer, improved immune function, and decreased blood pressure.”
Emphasizing cranberries’ fiber and vitamin-rich content, there are a number of reasons to add them to your diet to help reduce health issues:
Heart disease.
Stroke.
Hypertension.
Diabetes.
Obesity.
High cholesterol.
When fruits and vegetables are grown and harvested in their proper season, they tend to have optimal nutrition. As different fruits and vegetables come into season, it provides an opportunity to try a diverse range of foods and ensure a broader intake of different nutrients and flavors throughout the year.
