How to Eat Healthy This Season – Top 11 Foods Will Help

Summer is almost behind you and the cool and crisp season of autumn is just around the corner. This is the time to incorporate into your diet the right in-season foods to keep you healthy and thriving during the cooler months.

Knowing which foods to eat during the autumn months will not only build and maintain your immune system but can even make it easier for a quick weight loss if you have overindulged with comfort foods during the holiday season.

The best way to get the right foods of the season is by shopping locally to make sure you buy the freshest in-season produce, depending on where you live. Shopping at your local supermarket will also give you a variety of seasonal produce picks for you to choose from. The great thing is that in-season produce is cheaper during its accompanied season.

The following is a list of the best foods to use to keep your health in tip-top shape. They are great added to your favorite recipes or just eating them on their own in salads and as easy snacks. These foods are not only delicious in your recipes but if you experience any bodily ailments that cause inflammation, a majority of the following foods are ideal choices as the best anti-inflammatory foods.

Top 11 Foods To Keep You at Your Peak During The Cooler Seasons

• Broccoli

Broccoli is the perfect side dish for any meal. Broccoli is rich in vitamins C, K, calcium and contains a sulforaphane, which research shows can slow and even prevent signs and symptoms of joint pain like osteoarthritis. Broccoli is rich in calcium, which is known for its bone-building benefits.

• Leeks

Another great food for the signs and symptoms of joint pain are leeks. They are a part of the allium family which are rich in quercetin, an antioxidant. Research shows that quercetin has a high potential of relieving inflammation.

•  Berries

You may think that berries are only ideal for the summer months, but actually, they are also available during autumn as some farmers get their biggest crop during the cooler months.

Berries are abundant in anthocyanins and antioxidants. These antioxidants can be beneficial with your memory as you age. Berries are also a great source of fiber and contain ellagic acid which has anticancer properties.

A good way to have berries all year round to consume is to start freezing your berries during the summer months and during autumn so you have them lasting well through those winter months when you may be craving a sweet dessert with a hint of summer.

Berries are also delicious in main courses as their sweet tarty taste can add richness as a sauce to meats such as turkey and pork.

• Apples

Apples are a popular fruit throughout the seasons, especially throughout autumn. They can be eaten separately or complimented into any meal as they come in a variety of flavors and textures.

Apples are rich in antioxidants, dietary fiber, and flavonoids. Phytonutrients and antioxidants in apples can help reduce the risk of many health challenges such as hypertension, cancer, heart disease, diabetes, and cancer.

• Pears

Pears are delicious sliced up in salads and for cooking. Pears are a great source of fiber and are low in calories. They are not too sweet if you don’t have a strong sweet tooth.

Pears have an abundance of Vitamin C and copper. They are an excellent source of fiber which is beneficial for your heart.

• Cranberries

Cranberries are the perfect autumn food and are an ideal ingredient for livening up any meals and adding sweetness to your favorite desserts.

Cranberries have many health benefits. One of the benefits is lowering the risk of urinary tract infections. They contain phytonutrients which offer anti-inflammatory, antioxidant and anti-cancer benefits.

• Winter Squash

Don’t be fooled by the name that this vegetable is only available during the winter season. It is a wonderful vegetable for the autumn season too.

Winter squash is an excellent source of immune-supportive health benefits. It contains vitamins A, C, B6, B2, K, folate, potassium, manganese and much more.

• Pumpkin

Pumpkin is another popular food during the autumn months, especially during Halloween when the kids use them to carve faces into for decoration and fun.

Pumpkin is good for your heart as it contains potassium, vitamin C, and fiber. It’s also a great food to eat if you have high blood pressure.

• Brussel Sprouts

Brussel sprouts are a sweet autumn vegetable especially popular during Thanksgiving and Christmas dinners.

They are rich in many valuable vitamins and numerous nutrients such as folate, choline, vitamins C, K, B6 and B1, potassium, phosphorus and Omega-3 fatty acids.

• Potatoes

Potatoes are even more popular during the cooler weather than other seasons as they are an ideal comfort food and can compliment many main dishes nicely.

Potatoes are rich in many nutrients and are fat-free making it an ideal vegetable for weight loss.

• Parsnips

Parsnips are a root vegetable that is very similar to carrots. The great thing about parsnips is that they become sweeter during the cooler months. Raw parsnips are delicious in salads and are even tastier cooked in your favorite stir-fry or stew.

According to a Harvard study, eating a continuous diet of fresh produce like parsnips can dramatically reduce your risk of health issues.

Conclusion

The benefits of incorporating the right fruits and vegetables into your diet are many, keeping your immune system healthy and avoiding any compromise to your health during the colder months of the year.

Choosing the right seasonal produce can save you money and is convenient in planning meals for yourself and your family.

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/

https://ods.od.nih.gov/factsheets/Folate-Consumer/

https://www.sciencedaily.com/releases/2014/10/141022123350.htm

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/