HEALTHY EATING ALL AUTUMN LONG
Hello everyone and welcome back to the Blog. It’s officially fall and that time of year when trees show their beautiful autumn colors, the days become shorter, the nights cooler and a bounty of fruit is ready for harvest.
So, let’s kick the season off with a review of five perennial favorites. These fruits not only smell and look great, but they’re filled with vitamins, minerals and nutrients that will stoke your fire and keep you going strong all season long.
APPLES
This fruit is almost always at the top of everyone’s “go to” list. With four grams per serving, apples are rich in fiber that aids our digestion, and fills us up without adding a lot of calories. Apples also are loaded with riboflavin, thiamin, vitamin C and antioxidants, all of which boost our immune system and protect us from illness and disease, including cancer. With over 7,500 varieties of apples available, this fruit is easy to find throughout the harvest season which lasts through November. Leave the skin on for added health benefits, and enjoy this favorite all fall and winter long.
DATES
With good reason, this Middle Eastern favorite has become a staple in cooking around the world. The sweet flavor of this fruit blends perfectly in everything from salads, to stews, to desserts. Dates are low in fat and high in fiber. They’re a wonderful source of potassium, which maintains heart health by reducing our risk for stroke and lowering blood pressure. The magnesium in dates offers anti-inflammatory benefits for those suffering with arthritis and may also reduce the risk of Alzheimer’s disease and the vitamin B6 can improve brain performance and improve mental clarity and cognitive functions. The typical harvest season for dates only runs from September through December, but they can be purchased from online vendors and specialty markets nearly all year long.
PEARS
Another plentiful and inexpensive fruit you’ll find all autumn long is the pear. Like apples, pears are great sources of fiber, which aids digestion and helps our body absorb the vitamins and minerals from our food. One medium pear contains 212 milligrams of potassium to maintain a healthy heart beat and strong, flexible muscles. And, pears supply 10 percent of our daily requirement of vitamin C, which is necessary for preventing infection, keeping our immune system strong and protecting us from certain types of cancer. The pear’s vitamin K helps our blood clot properly, its vitamin A supports healthy eyes, and it will remain in season long through February.
POMEGRANATES
Traditionally, the pomegranate has largely been an underrated and overlooked fruit. But just because it can be a little difficult to eat doesn’t mean it lacks in healthy benefits. This fruit is an antioxidant powerhouse that protects against illness, infection and disease, including breast and prostate cancer. It contains insoluble dietary fibers for digestion, vitamin C for boosting immunity and ellagitannin compounds that are effective in reducing heart disease. The vitamin K, calcium, copper and potassium in a pomegranate help fight arthritis and joint pain, lower blood pressure, reduce inflammation and improve memory. Try cutting the pomegranate in quarters and putting the pieces in a bowl of water. The seeds will separate and sink to the bottom of the bowl. Once these are juiced, be sure to save the also healthy seeds and use them in your favorite salads or soups.
CRANBERRIES
Happily, cranberries are not just for the holidays. They’re a superfood that can be enjoyed all year long with fresh cranberries available from October through December. These berries are nutrient dense and loaded with fiber for digestive health and vitamin C to boost our immune system. Cranberries are rich in cancer-fighting antioxidants, with a total antioxidant capacity of nearly 9,000 in a single cup. They contain phytochemicals that guard against aging, inflammation, and bacterial infections, and only contain 45 calories per cup. They’re well known for treating kidney and urinary conditions, and are equally beneficial whether they’re fresh or dried.
And that my friends, is the skinny on our five fabulous fall fruits. Autumn is a cornucopia of delicious fruits with healthy benefits, so don’t miss out – enjoy them all season long!
Thanks again for joining me everyone. Until next time, please stay safe, stay in GOOD HEALTH and . . .
TAKE THE COURSE AND TAKE CHARGE!
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