31 October 2013 10 Fall Fruits and Vegetables to Keep on Hand

Autumn produce is conveniently chocked full of healthy antioxidants, helping us stay healthy through the cold and flu seasons. But we need to eat them regularly to receive their benefits. Here is a list of 10 fall fruits and vegetables that should be stocked up on during every grocery trip.

1. Apples – Rich with fiber, vitamin C, and B-complex vitamins, an apple a day may just keep the doctor away. One study published in the American Journal of Clinical Nutrition found that apples are one of our main sources of dietary flavonoids and help inhibit the spread of cancer cells, are associated with decrease mortality, and lower cholesterol.

2. Pumpkins – As you may have just read on this blog, pumpkins are awesome. One cup of pumpkin contains 10 grams of fiber, which is about half of your recommended daily allowance. Fiber is great for controlling blood sugar and reducing LDL cholesterol. A cup of pumpkin also contains more potassium than a banana.

3. Pumpkin seeds – Here’s a double-whammy positive for pumpkins: their seeds are a superfood too! They promote a healthier hear, and their unsaturated fats can help burn fat. They also contain amino acid tryptophan, which helps produce mood-boosting serotonin.

4. Pomegranates – These are powerhouses of antioxidants, containing more than other fruit juices, red wine or even tea. These fruits help prevent artery hardening, and they only contain 105 calories!

5. Beets – Full of dietary fiber, vitamin C, magnesium, iron and phosphorous, these root veggies are also super tasty. Beetroot juice has been found to reduce hypertension in less than an hour, and their vitamins A, B1, B2, and B6 are great for the heart. Raw or roasted, you can’t go wrong with beets!

6. Cranberries – Now you can’t cheat here and get your cranberries out of a can and slice them into circles. Get them fresh or frozen to enjoy their anti-aging, anti-inflammatory benefits. Cranberries are also known for preventing bacteria and improving our immunity. Perfect for cold season!

7. Sweet potatoes – No empty carbs here, or empty calories. Full of lycopene, which fights inflammation and boosts our mood, sweet potatoes also contain loads of fiber, iron, calcium, magnesium, potassium, and beta-carotene. Don’t ruin them with butter and brown sugar; just bake for an hour and sprinkle a little salt.

8. Kale – Kale is amazing. Just 36 calories but contains 15 percent of your daily calcium and vitamin B6. Steamed or sautéed and your done. Have it on the side or chop and add to nearly any dish.

9. Turnips – These veggies are low-calorie, vitamin-rich superfoods, and they contain fiber, calcium, copper, iron and magnesium. Plus their greens are great for salads! Add to soups or roast and eat alone.

10. Walnuts – One of the best sources of omega-3 fatty acids, walnuts give a sense of fullness for up to two hours after eaten and they are full of antioxidants. Eat a quarter-cup a day and feel the difference. You can mix in soups or yogurts, or just eat them by a handful.

Ryan Newhouse

Ryan Newhouse is the Marketing Director for MyNetDiary and writes for a variety of publications. He wants you to check out MyNetDiary on Instagram!

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Disclaimer: The information provided here does not constitute medical advice. If you are seeking medical advice, please visit your healthcare provider or medical professional.


Foods & Recipes/Fruit & Vegetables

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