Fall also is the perfect time to start eating a colorful and healthy plate for your daily meals and for entertaining. From bright orange pumpkins to shiny red apples and vibrant blueberries, the color of each vegetable reflects the phytochemicals it contributes to a healthy diet. As you plan fall meals, consider adding these colorful fall vegetables for flavor and nutrition:
Apples provide dietary fiber and polyphenols which are plant compounds that partner with gut microbes to create an environment that may help reduce the risk of cancer.
Blueberries are rich in protective plant compounds that may improve brain, eye, and heart health along with reducing cancer risk. Low in calories, blueberries are high in nutrients like fiber, vitamin C and vitamin K. Blueberries have one of the highest antioxidant levels of fruits and vegetables. When blueberries are frozen quickly after picking, they remain high in nutrients and protective phytochemicals for months. During the fall season, save money and increase convenience by choosing frozen berries.
Pumpkin is flavorful, especially high in vitamin A, and linked to many health benefits. Pumpkins contain antioxidants which may protect your cells against damage by free radicals, highly unstable molecules produced by the body’s metabolic process. Excessive free radicals create a state called oxidative stress, which has been linked to chronic illnesses, including heart disease and cancer. Pumpkin can help boost your immune system, and it has been linked to maintaining strong eyesight as your body ages.
Tomatoes are an excellent source of many vitamins. Protein rich, tomatoes are low in sodium and help blood circulation.
“Good nutrition is essential to staying healthy and having the energy for optimal quality of life,” said Melissa Crawley, M.D. at Texas Oncology–Boerne. “Eating a broad diet, rich in fiber, vitamins and antioxidants, is important.”