The 11 Healthiest Autumn Fruits and Vegetables
It is easy to eat lots of fruits and vegetables in the summer, when farmer›s
markets and fresh produce abound, but in order to stay really healthy,
it›s important to keep eating them year-round. Here›s some good news:
there›s more to autumn produce than potatoes and squash. These 11
fruits and veggies are among the healthiest ‘autumn harvest’ foods
you can eat.
1. Avocado
Avocado is an excellent source of the healthy monounsaturated fat, oleic acid,
which has been shown to lower cholesterol and protect against breast can-
cer. They’re also rich in the carotenoid lutein and vitamin E that, when
combined with the avocado’s healthy fat, inhibit the growth of prostate
cancer. Notable Nutrients: oleic acid, lutein, vitamin E, vitamin K, fiber,
potassium, folate, vitamin B6, vitamin C, copper. Try them on sand-
wiches, in salads, as garnishes for soups and to make everyone›s
favorite--guacamole.
2. Leeks
Leeks are in the same family as garlic and onions, and have
many of the same healthy benefits. They›ve been found to lower
bad (LDL) cholesterol while raising good (HDL) cholesterol, fight
against cancer, including prostate and colon cancers, and stabilize
blood sugar levels. Notable Nutrients: manganese, vitamin C, iron,
folate, vitamin B6
L e e k s have a milder, sweeter taste than onions and work
great in
soups, sauces and sautéed with other vegeta-
b l e s .
They can also be used as a side dish
o n
t h e i r
own or as
an addi-
tion to sal-
ads (like
onion).
3. Brussels Sprouts
Brussels sprouts belong to the cancer-
fighting cruciferous family of vegetables
and are a rich source of anti-cancer
phytochemicals. They also help you
get healthy skin, protect the im-
mune system, fight birth defects and
rheumatoid arthritis and support a
healthy colon. Notable Nutrients:
vitamin K, vitamin C, folate, vitamin
A, manganese, fiber, potassium, vitamin B6,
tryptophan, vitamin B1, omega-3 fatty acids, iron, phospho-
rus, protein, magnesium, vitamin B2, vitamin E, copper, calcium.
Use Brussels sprouts as a side dish seasoned with butter, salt,
pepper, cheese or lemon, or add them to soups and stews.
4. Kiwi
These little fruits contain lots of antioxidants and phytonutrients
that are protective of DNA. They also help control blood sugar, pro-
tect the heart and colon, fight asthma and macular degeneration,
and can lower your risk of blood clots. Notable Nutrients: vitamin C,
fiber, potassium,
copper, magnesium, vitamin
E,
manga-
nese.
Kiwis
are
very
tasty eaten alone
(peeled) or can be
added to salads,
chilled soups or
fruit tarts.
5. Green Beans
Green beans, one of the only beans that are eaten fresh, contain
lots of vitamin K for healthy bones and anti-inflammatory nutri-
ents that may reduce the severity of diseases where inflam-
mation plays a major role, such as asthma, osteoarthritis and
rheumatoid arthritis. They also contain nutrients that have
been found to protect the heart, prevent colon cancer, and
support the immune system, skin and memory. Notable
Nutrients: vitamin C, vitamin K, manganese, vitamin A,
fiber, potassium, folate, iron, magnesium, thiamin, ri-
boflavin, copper, calcium, phosphorous, protein,
omega-3 fatty acids, niacin.
Green beans can be used traditionally in
side dishes, casseroles, stews and soups, or, be a
little creative and try them cold in tuna or chicken salad, as a
salad with oil and vinegar or added to a breakfast frittata.
Health & Lifestyle
