13 of the best healthy foods to eat in the fall

Autumn clear air, a variety of fruits and vegetables began to appear on the market. But which foods are best for fall health? “13 fall superfoods,” according to the American journal of health.

pave covered on red leaf between trees
pave covered on red leaf between trees

Apple, August through November.

Each apple (about 28 grams) contains 4 grams of dietary fiber, according to the data. Apples are also rich in antioxidants such as quercetin, catechins and epicatechin, which help reduce the risk of cancer, cardiovascular disease, asthma and diabetes. Apples are best eaten rinsed with the skin because active substances, such as flavonols, which are good for heart health, are highest in the skin.

Pear, August – February.

Each pear (about 28 grams) also contains about 4 grams of dietary fiber, and is rich in vitamin C and copper, the micronutrient needed by the body. When eaten raw, the pear tastes sweet and juicy. When cooked, it can be baked or boiled, making the texture soft.

Broccoli, September to June.

One medium sized piece of broccoli can meet a person’s daily needs for vitamin K and vitamin C. Studies have shown that vitamin K is not only associated with blood clotting but also beneficial to bone health. As one of the cruciferous vegetables, it is also rich in a variety of anti-cancer lipids. When broccoli is cooked, over heating can destroy the active ingredient glucosinolates, and the anti-cancer effect can be greatly reduced. Broccoli is best steamed, stir-fried or cold.

Zucchini, oct – feb.

It is rich in beta carotene, which can be converted into vitamin A in the body, has anti-aging skin and anti-cancer effects, as well as protecting and improving eyesight. Zucchini is slightly sweet, with thick skins that can be stored for months. It’s important to note that frying zucchini at high temperatures can produce carcinogenic acrylamide, so keep the heat low.

Pumpkins, oct. – feb.

Rich in potassium, it is also a good source of B vitamins and dietary fiber. Pumpkin seeds have protective effects on the male prostate. Pumpkin has a sweet taste and good taste, and can be used to make cakes or make porridge in addition to being Fried. Pumpkin starch content is high, can be used to replace some staple food.

Sweet potatoes, September to November.

It is rich in carotene and iron, and has some anti-inflammatory effects. Sweet potatoes are also rich in vitamin C and, thanks to the protective effect of their surrounding starch, lose less when heated. Sweet potatoes are best eaten grilled, not only taste sweet, but also retain more vitamins than boiled sweet potatoes.

White radish, September ~ April of the following year.

Radish root is rich in vitamin C, mustard oil and other anti-cancer ingredients, radish tassel tastes similar to mustard, is an excellent food source of carotene, vitamin K and folic acid. Radishes can be eaten raw and used to make soup.

Pomegranate, from August to December.

A study by the university of California, Los Angeles, found pomegranate juice contains higher levels of antioxidants than red wine, which can help the body eliminate free radicals and fight aging. Pomegranate is also rich in vitamin C and folate. Pomegranate seeds are rich in anti-aging polyphenols and flavonoids and it’s best to munch on them when eating.

Date, September to December.

Jujube is low in fat, high in dietary fiber, potassium and vitamin C. In addition, fresh jujube also contains rich functional active ingredients, such as flavonoids, rutin and polysaccharides, which can improve blood lipids, lower cholesterol and lower blood pressure. Jujube is sweet, can be eaten raw, can be added to soup or dairy products and other sweet foods, or made into jujube puree.

Kiwi, September – march of the following year.

In addition to being rich in vitamin C, the kiwi also has high levels of trace elements potassium and copper. Kiwifruit has been shown to speed up protein digestion and protect the stomach. The fruit is sweet and sour and juicy, and can be eaten in a fruit platter with strawberries, cantaloupe and oranges.

Grapefruit, September to April of the following year.

One serving of grapefruit satisfies 75% of the recommended daily dose of vitamin C. Grapefruit is also rich in lycopene, an antioxidant, and pectin, a natural substance that lowers cholesterol. Grapefruits have a special acidity that no other citrus fruit has, and can be eaten with a variety of leafy greens or consumed with juicing.

Oranges, November to April of the following year.

Oranges are rich in vitamin C and carotene and can be eaten with almonds, dates and honey.

Brussels sprouts, September – march of the following year.

Also known as Brussels sprouts, they are a good source of folate, iron and vitamin K. Half a cup of Brussels sprouts (36 grams) a day is all you need for vitamin K. Brussels sprouts taste slightly bitter and taste better when cooked with a little pepper or vinegar.

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