HEALTHY EATING ALL SEASON LONG
Welcome back everyone. It’s officially Fall and that time of year when trees show their beautiful autumn color, the days become shorter, the nights cooler and a bounty of fruit is ready for harvest.
So, we’re kicking off the season with a list of 5 fabulous fruits that help fill the autumn menu. They not only smell and look great, but they’re packed with vitamins, minerals and nutrients that will stoke your fire and keep you going strong well into winter.
POMEGRANATES
Now, here we have a very underrated and overlooked fruit. It may not be the easiest fruit to eat, but it’s an antioxidant powerhouse that protects against illness, infection and disease, like breast and prostate cancer. It contains vitamin C for boosting immunity, insoluble dietary fibers for digestion and ellagitannin compounds that are effective in reducing heart disease. One pomegranate is rich in vitamin K, calcium, copper and potassium all of which help fight arthritis and joint pain, lower blood pressure, reduce inflammation and improve memory. And as far as easy eating, cut the pomegranate in quarters and put the pieces in a bowl of water. The seeds will separate and sink to the bottom of the bowl ready to eat. And then be sure to save the seeds and use them in your favorite salads for a satisfying and healthy crunch!
APPLES
This fruit is always at the top of our “go to” list. Apples are rich in fiber which aids our digestion and fills us up without adding a lot of calories. Apples also contain riboflavin and thiamin, which are good sources of B-complex vitamins. Add to this vitamin C and antioxidants, both of which boost our immune system and protect us from illness and disease, including cancer. The harvest season continues through November, which makes apples the perfect addition for every holiday meal. Just make sure you leave the skin on as it contains all the heart healthy, anti-viral, anti-inflammatory and anti-cancer flavonoids.
DATES
This Middle Eastern favorite has become a staple in cooking around the world with good reason. 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 and are loaded with potassium, which maintains heart health and reduces our risk for stroke and high blood pressure. As a wonderful source of magnesium, dates offer anti-inflammatory benefits for those suffering with arthritis and may reduce the risk of Alzheimer’s disease. And the levels of vitamin B6 can improve brain performance and improve mental clarity and cognitive functions. While the harvest season typically runs from September through December, dates can always be purchased from online vendors and specialty markets.
PEARS
Here’s another plentiful and inexpensive fruit you’ll find all autumn long. 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 which maintains a healthy heart beat and strong, flexible muscles. And pears supply 10 percent of our daily requirement of vitamin C – necessary for preventing infection, keeping our immune system strong and protecting from certain types of cancer. Add to this vitamins A & K which help protect our eyes from degenerative disease and our blood clot properly. When it comes to flavor & health, it’s hard to beat a perfect fall pear!
CRANBERRIES
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 are loaded with fiber for digestive health and vitamin C for our immune system. Cranberries are rich in disease-fighting antioxidants, with a total antioxidant capacity of nearly 9,000 in one single cup. They contain phytochemicals that guard against aging, inflammation, bacterial infections and certain types of cancer. At only 45 calories per cup they are weight friendly and are famous for maintaining kidney and urinary health. But remember, while fresh and dried cranberries are equally beneficial, cranberries in juice or “cocktail” form are less nutritious.
So, there we have it. A few favorite picks from the autumn harvest that we can enjoy all season long.
Thanks again for joining me everyone! Until next time, stay safe, happy, healthy and . . .
TAKE THE COURSE AND TAKE CHARGE!
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