In the fall, nature gives us the fruits that can really be considered as “superfoods“. Here are a few helpful tips on what autumn foods you should especially pay attention to and make sure to include in your diet.
Pumpkin and carrot
Dark orange vegetables are abundant in beta carotene, a precursor of vitamin A. Here we have pumpkins, of course – great for soups, stews, or for roasting, as well as carrots. Pay attention to sweet potato as well, if you can find it of course: this specific type of potato has a much sweeter taste than regular potato, and is rich in potassium, calcium, vitamin C and antioxidants.
In the fall there is an abundance of cabbage, broccoli, cauliflower and kale. These foods are rich in vitamins, minerals, antioxidants and plant fibers. Their anticancer properties are especially interesting, which come to the fore thanks to alkaloids. The best way to consume these vegetables is to cook them briefly on the steamed, and some types are great fresh in salads (cabbage, radish).
This fruit is a reservoir of antioxidants and beneficial substances for which, among many other things, has been shown to help maintain the elasticity of blood vessels, protect the brain and improve memory.
These WONDROUS AUTUMN foodS CAN BE the perfect excuse to visit your local farmers market.
Beetroot & Radish
Beetroot and radishes are rich in folate, or folic acid (vitamin B type) that help maintain the health of DNA. Beetroot also contains a beta-cyanine, for which has been proven to protect against cancer. They are especially useful in the prevention of colon cancer. Beetroot useful properties are most prominent when eaten fresh, for example: grated in salad.
Onions, garlic and leek are excellent cleaners of the body. They remove carcinogens and toxins that burden the liver. Some studies suggest that they act preventively against some cancers and heart diseases. Garlic also has antibacterial properties, and onion is rich in quercetin, substance that helps the elimination of mucus from the respiratory tract, which is useful for the cold period of the year.
Indeed, the fall and winter are a good time for the preparation of various dishes with beans, green beans and peas. These foods are rich in high-quality vegetable protein, vegetable fiber, potassium, folic acid, but recent research has shown that they are abound with antioxidants as well.
Olive and Coconut oil
Autumn is definitely a time when you should add some quality fats to your diet. Olive oil has been proven to help reduce the risk of heart diseases. The same applies to coconut oil, except that it also has antiviral and antibacterial properties, which is desirable in cold and flu season.
We can say that green tea is the most famous. It is rich in catechins, which help strengthen the walls of blood vessels and act preventively against the formation of clots. A little less known is Rooibos, which has the same properties as green tea, but unlike it, it doesn’t contain caffeine at all, which makes it slightly healthier choice, especially for those who are trying to avoid caffeine.
Some would perhaps add the wine here as well – but there are already enough evidence that the beneficial effects of red wine have nothing to do with alcohol, but only with substances that fresh grapes or grape juice contain. These include the polyphenols and especially resveratrol, which has anti-inflammatory, anticancer and antioxidant properties. So fresh grapes or grape juice, if you can get one, are a great choice for fall.