The autumn season has various vegetables and fruits that are not only tasty but also beneficial for our body’s health. If you want to know more about the excellent properties of autumn foods, stay with us until the end of this article.
1. Apple: Rich in brain-protecting flavonoids
Apple is one of the most popular fruits of the autumn season and has many benefits. A medium apple has about 4.8 grams of fiber and 104 calories, which provides 17% of the daily calorie requirement. If you eat apples with the skin, in addition to more thread, many polyphenols will reach your body. In addition, one apple fulfills 10% of your daily need for vitamin C.
Another benefit of apples is reducing the risk of heart disease and type 2 diabetes and improving the condition of lungs damaged by smoking. Also, due to the presence of polyphenols called flavonoids in apples, this fruit reduces the possibility of Alzheimer’s disease.
You can eat apples alone or with almond butter. Also, add apples to salads or oatmeal. Apple Falodeh is also an excellent way to consume this fruit.
2. pear: It contains a lot of fiber and is heart-friendly
One medium pear contains 7 grams of fiber, which not only makes the intestines and digestive system healthy but also regulates blood sugar and reduces cholesterol. According to studies, a fiber-rich diet reduces the risk of cancer, heart disease, diabetes, and cognitive decline.
Also, one medium pear contains 206 mg of potassium, and by consuming it, 4% of the daily requirement of this mineral is provided. Potassium is essential for the excellent functioning of body cells, and this fruit keeps your heart, muscles, and nerves in the best condition.
You can buy pears from the store while still firm and wait a few days for them to soften before eating them. You can also put pears in different cakes.
3. Blueberries: Full of anticancer anthocyanins
Half a cup of cranberries contains 2 grams (7% of the daily requirement) of fiber and about 7.5 mg (8.5% of the daily requirement) of vitamin C. For this reason, it is considered the best fruit for heart health, improving blood pressure, and reducing cholesterol.
The red color of this fruit is due to the antioxidant anthocyanin, and this substance reduces oxidative stress in the body. Oxidative stress occurs as a result of the presence of harmful free radicals in the body, which ultimately causes diseases such as Alzheimer’s and diabetes.
You can eat cranberries with various salads, pancakes, and oatmeal. Fresh cranberries are better than dried ones. However, dried ones are not useless either.
4. pumpkin: Excellent source of vitamin A
The orange flesh of this type of vegetable contains a lot of beta-carotene. This substance is a type of antioxidant that turns into vitamin A in the body. Beta-carotene is essential for maintaining vision, especially night vision, and keeps the immune system strong. One cup of chopped pumpkin contains 3,600 micrograms of beta-carotene. Other nutrients in 1 cup of chopped pumpkin include 10.4 mg (12% of the daily requirement) of vitamin C and 7.1 grams (26% of the daily requirement).
You can use pumpkin puree to prepare dishes such as pumpkin stew, pancakes, hamburgers, cakes and cookies, and even pizza.
5. Leeks; Treatment of eye diseases
Leek, like onion, has many nutrients and is a healthy food. This vegetable is rich in flavonoids, especially kaempferol. This type of flavonoid protects the heart against diseases.
One cup of chopped leek contains 1.6 grams of fiber, 54 calories, and 1,690 micrograms of antioxidants lutein and zeaxanthin. These help prevent age-related eye diseases such as cataracts and macular degeneration.
Potatoes can be added to food like onions. Of course, because dirt usually collects on its side, clean and wash it thoroughly before use.
6. Brussels sprouts; Anticancer
One cup of cooked Brussels sprouts has 4 grams (14% of the daily requirement) of fiber, and according to numerous scientific evidence, cruciferous vegetables such as Brussels sprouts, broccoli, and cauliflower are anticancer. The compounds in them prevent the growth of cancer cells.
When cleaning Brussels sprouts, cut and separate the lower part of the cabbage and chop and cook the rest in any desired way. You can saute chopped Brussels sprouts with sliced onions in olive oil and then cook.
7. sweet potato: Rich in vitamins A and C
Sweet potatoes are used in various dishes at any time of the year (especially in autumn) and are rich in nutrients such as fiber, vitamin A, and vitamin C.
One medium potato has 3.6 grams (13% of the daily requirement) of fiber, 1150 micrograms (more than 100% of the daily requirement) of vitamin A, and 18.2 mg (20% of the daily requirement) of vitamin C. For this reason, it is a good food for the body in the autumn season. Is.
Sweet potatoes are used in most dishes, including broth, coco, and mashed potatoes, and of course, you can dip potato slices in garlic and olive oil and fry them on the stove.
8. carrot: A plant for bone health
This root plant has a carrot-like structure, but when exposed to cold weather, it becomes sweeter than carrots. Therefore, autumn is the best time to consume yolk.
One cup of sliced yolk has 6.5 grams (24% of daily requirement) of fiber, 30 micrograms (25% of daily requirement) of vitamin K, and 22.6 mg (25% of daily requirement) of vitamin C.
Also, in each cup of chopped yolk, there are 89 micrograms (22% of the daily requirement) of folate, which makes this vegetable an excellent source of this type of vitamin B (vitamin B9). Folate is essential for cell division and DNA formation in the body. This vitamin is vital for women who plan to become pregnant or are pregnant, and it prevents the fetus from developing neural tube defects.
You can add this vegetable to all kinds of salads, soups, and stews and enjoy its good taste. In the meantime, you can eat chopped carrot slices next to fried potato slices.
9. Broccoli: Strong against cancers
Autumn is the season of abundance of broccoli and cauliflower, and consuming them has many benefits for the body. One cup of chopped broccoli has 2.3 grams (8% of the daily requirement) of fiber, 78.5 mg (90% of the daily requirement) of vitamin C, 92.8 micrograms (about 77% of the daily requirement) of vitamin K.
In addition to the above nutrients, broccoli contains anticancer compounds called sulforaphane. According to studies, this compound can protect the body against some cancers.
Steam broccoli and cauliflower together and flavor them with olive oil and a little salt, garlic or curry powder, and pepper, and eat them like a salad and enjoy their benefits.
10. Cauliflower; Contains anti-inflammatory compounds
Cauliflower and other cruciferous vegetables such as broccoli, Brussels sprouts, and cabbage contain fiber, antioxidants, and certain chemicals called glucosinolates that have anticancer properties to some extent.
In a 2012 study published in the Annals of Oncology, researchers found that people who ate vegetables at least once a week were less likely to develop various types of cancer than others.
Fried cauliflower is delicious and easy to digest. You can also steam and mash this type of vegetable and eat it with low-salt chicken soup.
11. Beetroot: Improves blood flow
Beet contains antioxidants such as betalin. Betalin, which causes the red color of beets, has anti-inflammatory properties. Also, beets are rich in nitrates, which play a role in opening blood vessels and improving blood flow.
Bake, steam, or combine beets with a delicious hummus dish and enjoy its great taste.
12. walnuts: The best plant protein
Twenty-eight grams of walnuts meet the body’s daily need for ALA fatty acids. This type of fatty acid is a type of omega-3 fatty acid, which is good for heart health, and at the same time, it is considered the best alternative to meat protein. Consumption of vegetable protein reduces the consumption of saturated fats.
You can eat walnuts with different foods such as Fasanjan or eggplant kebab. But for easier consumption, it is better to chop the walnuts and use them with oatmeal, salads, and all kinds of smoothies.
13. Cabbage
Cabbage or kale is a delicious type of cabbage that has many fans. This cabbage is rich in nutrients. The taste of cabbage changes due to cold and becomes sweeter. One cup of shredded kale has only eight calories but is an excellent source of vitamins A, C, and K, as well as the mineral magnesium.
You can use raw cabbage in salad or roast and cook it in soup. You can also thinly slice the hard stalk of cabbage and mix it with relatively sweet foods such as carrots or apples. One of the advantages of cabbage is that when you add sauce to it and wait a little, its leaves become soft and delicious instead of wilting.
14. okra
Okra is a tropical plant popular among the people of southern Iran. This vegetable is usually consumed fried, but eating this plant is also great in other ways. Cooks worldwide love the thickening properties of okra seeds and use them to make a variety of stews and dishes like Louisiana gumbo. It is better to fry the okra a little and use it.
Okra is low in calories but rich in vitamins K and C and a good source of fiber and folate. When buying okra, buy okra that is bright green and their size is not more than 10 cm. They should also feel firm when you hold them.
last word
By using autumn foods, you will not only stay away from autumn diseases but also enjoy the great taste of these foods. What kind of foods do you know that are suitable for this season? We will be happy to share your opinion with us.
Warning! This article is only for educational purposes, and to use it, it is necessary to consult a doctor or specialist.
