Best Seasonal Fruit And Vegetables To Eat This Fall

Summer is behind us, and so are most summer fruits and vegetables. Of course all summer crops are available all year round somewhere, but nothing can beat the nutritional value of locally-grown plants. To maximize the health benefits of everything that enters your body, buy products that haven’t traveled a lot. Each day that passes takes a bit of the nutritional value.

The whole cruciferous family of plants — broccoli, cabbage, cauliflower, kale, arugula and many more — has amazing health benefits. Besides vitamins, minerals and fiber, they also contain phytochemicals important for reducing the oxidative damage to the cells. They reduce the risk of cancer and inflammations in the body, stimulate the immune system, balance sugar levels in the blood, lower cholesterol, and protect the brain, eyesight and much more. Cruciferous vegetables are a great dietary source of glucosinolates, antioxidants important for keeping the body clean of cancer, especially lung and alimentary tract cancer.

Broccoli

Broccoli is a real super food, good for the whole body, but mostly for skin and hair health. The little tree-like cloves are able to maintain a glowing skin, promoting skin regeneration and repair in various ways, Phytochemicals from this miraculous autumn vegetable protect us from skin cancer. It can strengthen hair follicles and promotes hair growth.

Cabbage And Brussels sprouts

Full of vitamins A and C, cabbage and its tiny version — Brussels sprouts — contain high amounts of glucosinolates, which give these healthy veggies their specific flavor and power to fight off many diseases, including cancer.

They’re also a great source of folic acid, responsible for proper cell growth. This B vitamin is extremely important for pregnant women, because it helps to grow and properly divide nervous system cells. A folic acid deficiency can result in several birth defects.

Bioflavonoids from these two veggies offer protection against cancer in a way that they prevent injury to cells and stop all cell changes. Sulforaphane is also a compound that can be found in these plants that offers cancer protection. Brussels sprouts mostly protect from breast and uterine cancer.

Cauliflower

Cauliflower helps with weight loss. It’s a superb choice for those on diets since it is low in calories, but packed with nutrients. Same as with the whole cruciferous family, cauliflower aids in cancer prevention. It considerably reduces risks of breast, ovarian, colon, prostate and bladder cancer. According to research, eating half a portion of cauliflower every day (half cup) can reduce the risk of prostate cancer by 52%.

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Kale

One cup of kale contains only 33 calories, so this makes it a great choice for those who want to lose some weight, but to maintain a good health. It’s probably the healthiest leafy green vegetable, together with spinach. It contains 206% of the recommended daily value of vitamin A, and 684% of the recommended daily value of vitamin K. No wonder they call it a king among veggies! It is also rich in vitamin C, manganese, potassium, copper, magnesium, and calcium, among others.

More Healthy Autumn Fruits And Veggies

Apples

Apples are everywhere, all the time, and we still can’t get tired of them. This crunchy omnipresent fruit is packed with antioxidants which fight chronic illness and even cancer. There are more than 7.500 types of apples and none of them have the same nutritional value. Among the best are Fuji apples, with the highest amount of flavonoids and phenolics.

Pomegranates

Even though it has been sacred in some cultures for centuries, pomegranate is still an overlooked source of vitamins B6, vitamin C and iron. Some recent studies — although inconclusive — suggest that pomegranate can prevent heart complications and prevent breast cancer. It’s annoying to deseed and it prevents many people from purchasing the fruit, but it’s definitely worth it.

Pears

The best time to eat a pear is when it gives a little when you squeeze it. This highly nutritious treasure is rich in vitamins C and K, and fiber. Besides being great for digestion, pear is good in blood coagulation thanks to its high vitamin K content. Soluble fiber also helps with bad cholesterol (LDL).

Squash

This — for many people a favorite — autumn vegetable comes in a wide variety of shapes and sizes (pumpkin is only one version of squash). Depending on the type, squash is rich in Vitamins A, C, potassium and fiber above all. Thanks to Halloween, pumpkin became synonym of autumn, which is amazing, regarding of its health benefits. Vitamin A helps with grow and development, especially in young children. Vitamin C helps to maintain good vision and aids to iron absorption. Potassium from squash is great for muscles, and fiber as most probably heard, helps with digestion.

Beets

For years beets have been underrated, but now they’re one of the first doctors’ recommendations when it comes to blood health. They’re also the most common ingredient in juicers and blenders. They’re high in folate — meaning they aid cell renewal and are great for pregnant women, just like Brussels sprouts. Their high levels of potassium make them a top choice for people who suffer from high blood pressure and muscle spasms.

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After a tasty summer full of watermelons, grapes and other rich and sweet fruits, people often skip autumn produce. Even if the squash doesn’t look as appealing as a watermelon, and even if you don’t like fruit or vegetables, try your best to consume some on daily basis, at least in juices or smoothies.

Soups can be a great way to incorporate some vegetables into your diet. Chop some carrots and onions with broccoli and cauliflower; add a squash and you got yourself a real nutritional bomb for fall.

These were some of the most popular seasonal fruits and veggies. Now when you know the benefits, you don’t have to buy produce that traveled half the world to get to your local market. Buy locally grown and we’re sure you’ll pack yourself with essential nutrients in no time. Autumn is as amazing as summer, just learn to go with the flow!