The most nutritious fall fruits are hardy, delicious, and full of natural goodness. There is a good reason they are called superfoods. They are full of vitamins and minerals that your body needs to stay healthy and strong. These fruits have one or more nutrient levels that surpass the typical fruits and vegetables in their healing power. If you want a healthy diet that packs on the pounds, these are the fruits to get started with.
One of the health benefits of this colorful group of fruits is that they are rich in antioxidants. Antioxidants are chemicals that neutralize dangerous free radicals in the body. Free radicals cause cellular damage and, over time, can lead to cancer. Pumpkin, apple, pear, cherry, and kiwi are rich in antioxidants.
Another benefit of this group of fruits is that they contain a large amount of soluble fiber. Soluble fiber is found in whole grains, beans, nuts, and legumes. It keeps trapped waste products like cholesterol and carbohydrates from circulating through the digestive system and leads to the regularity of bowel movements. This leads to low blood pressure and prevents heart attacks and other cardiovascular diseases. In addition, this dietary fiber can lower the risk of colon cancer. Therefore, winter fruits, such as cranberries, blueberries, raspberries, strawberries, and kiwi, are all excellent choices for adding soluble fiber to your diet.
Winter vegetables include potatoes, carrots, squash, onions, peas, mushrooms, and spinach. All of these vegetables are rich in vitamins A, C, and E. Vitamin C, in particular, plays an important role in cell metabolism and helps maintain the body’s immune system. Vitamin E is another nutrient essential to cell metabolism. So eating seasonally, such as carrots, turnips, spinach, and potatoes provides you with a number of health benefits, including a strong defense against colds and flu. It is a good idea to eat small amounts of these vegetables, as well as a variety of fruits and whole grains throughout the year.
One of the best all-round vegetables is persimmons. These delicious little dried fruits are full of antioxidants and disease-prevention nutrients. It is believed that persimmons are one of nature’s ultimate healthy foods. If you do not have access to persimmons, there are many good substitutes. For example, canned pumpkin has a lot of pumpkin fiber and iron. And prunes, although not as popular, also make great substitutes for persimmons.
Of course, fall fruits and vegetables are not the only additions to the diet that are healthy during the cold months. Winter vegetables are loaded with calories, but the health benefits that come from eating them are worth it! Many studies have shown that winter fruits and vegetables have up to nine times the antioxidants found in leafy green vegetables and are just as effective at preventing cancer. Winter fruits include berries, cranberries, peaches, apples, and pears, as well as plums, nectarines, raisins, and many others. If you have not tried any of these fruits or vegetables during the fall, I encourage you to try them now.
Vegetables that are rich in vitamins are especially important in the fall. Carrots and squash are both extremely rich in vitamins A, C, and E, as well as B complex vitamins. Kale is another great choice, as are leafy green vegetables like kale and collards. The reason why winter vegetables are so nutritious and beneficial is that they are high in vitamin E and other antioxidants, which are powerful free-radical fighters and will boost your immune system.
The final group of nutritious fall fruits and vegetables are late summer vegetables. This list includes everything from radishes to zucchini to carrots, to potatoes and peas. The reason why this group of vegetables is so good for you in the fall is that they are high in potassium, magnesium, phosphorus, and calcium. Potassium and phosphorus are also important minerals for maintaining muscle and bone tissue. Last but certainly not least, be sure to try your favorite spiced vegetables in the fall, and enjoy the best season of the year!