Reap Your Health Harvest This Autumn

Health

With foods being shipped all over the world year-round, it's possible to prepare your meals without ever being affected by the seasonal changes in your area. But as much fun as that freedom is, it would be a shame to miss out on the foods that are harvested in the fall. Autumn is...

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Autumn is a visual feast, as there are bright red, yellow, and green apples, green and purple vegetables, and dark green and orange squashes.

As sweet as an apple is, its health features make it all the sweeter. Apples contain vitamin C, soluble fiber, polyphenols, and quercetin. Quercetin may help lower your risk of Alzheimer's disease, cataracts, diabetes, and gout.

Apples are anti-inflammatory and may reduce risk for some cancers, cardiovascular diseases, metabolic syndrome, respiratory conditions, stroke, and type 2 diabetes. They contain flavonoids which are powerful antioxidants. They have anti-allergenic properties which may help to fend off infections and allergies that so often come with the autumn season.

An abundance of different types of cruciferous vegetables appear in the fall. This group includes broccoli, Brussels sprouts, green cabbage, red cabbage, and cauliflower.

Cruciferous vegetables contain calcium, fiber, folate, lutein, omega-3 fatty acids, potassium, vitamins A, C, D and K, and beta-carotene. Vitamin K reduces bruises and dark eye circles. Beta-carotene is converted into vitamin A by your body.

Squash flourishes on the vine with wild abandon in the autumn. Winter squash comes in an assortment of types, including dark green-skinned acorn, buttercup squash, and orange-skinned pumpkins. They are low in calories and high in fiber. They also contain beta-carotene, B vitamins, vitamin C, fiber, folate, potassium, and omega-3 fatty acids. They are replete with antioxidant and anti-inflammatory properties. Squash may reduce your risk for chronic inflammation like asthma and allergies, rheumatoid arthrits and some cancers.

Pumpkin seeds are a treat in more than taste. They contain protein, iron, B vitamins, fiber, and omega-3 fatty acids, zinc, and omega-3 fatty acids.

Greens don't offer up the sweetness of apples but their bitter flavor is a taste worth acquiring. Beetroot is high in antioxidants and is anti-inflammatory. It may lower high blood pressure and reduce the risk for heart disease and stroke. Turnip greens are high in calcium, fiber, folate, potassium, omega-3 fatty acids, and vitamin K.

Speaking of acquired tastes, garlic may be high on that list for those who didn't grow up with it in their pasta sauce. But if you've never learned to love garlic, now is a good time to start.

Particularly this time of year, garlic is an important part of your healthful kitchen arsenal. Garlic contains allicin which is effective against viruses, fungi and bacteria. Garlic can lower LDL cholesterol levels and may help lower risk for cancer.

Ginger has special anti-inflammatory properties. It reduces congestion from coughs and colds, soothes your stomach, fights nausea, and may reduce allergies. Ginger can be consumed in tea, or mixed in a stir fry. It can even be used in your juicer for pungent but health-enhancing juices.

Don't let this fall's special seasonal offerings pass you by while you eat the same old foods you eat the rest of the year. It's time to reap your autumn harvest.

Jody Smith is a freelance writer for Empowher.com

Sources:

14 Healthy Foods for Fall

http://www.learnvest.com/2012/10/14-healthy-foods-for-fall/

Fall Harvest: 7 Healthiest Foods for Your Immune System

http://www.medicaldaily.com/articles/12473/20121002/fall-harvest-7-healthiest-foods-immune-system.htm

10 Delicious Fall Foods at Their Peak

http://health.howstuffworks.com/wellness/food-nutrition/facts/10-fall-foods.htm

Top Ten Autumn Foods

http://www.bewellbuzz.com/general/top-ten-autumn-foods/