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A Guide to Fall Food

A Cuide to Pall Food BY APage It's hard to say goodbye to the fresh flavors of summer, but autumn ushers in a wealth of healthy and tasty seasonal foods as well. PUMPKIN THE BENEFITS DIET TIP Pumpkin has become synonymous with autumn, which is great, You can buy pumpkin canned or you can roast it yourself. Try pumpkin bisque or pumpkin squash risotto for a taste of fall. considering the nutritional benefits. Vitamin C- Helps antioxidant function and iron absorption Vitamin A- Aids growth and development Folate- Boosts cell renewal and fetal development SQUASH THE BENEFITS DIET TIP Squash come in all shapes and varieties (pumpkins, in fact, are a form of squash). Depending on the type, squash is an excellenct source of: Choose a squash that feels heavy for its size. The skin should be thick and hard without blemishes. Squash is excellent by itself, or eaten in salads, soups or pilafs. Vitamin A- Aids growth and development Vitamin C- Helps antioxidant function and iron absorption Potassium- Good for blood pressure and muscle performance Fiber- Aids digestion RUTABAGA THE BENEFITS DIET TIP They are not much to look at, but rutabagas are an excellent source of: Look for a rutabaga with smooth, thick skin. It should feel heavy for its size. They Vitamin A- Aids growth and development pair up well with strongly flavored meats, such as lamb or beef stew. Vitamin C- Helps antioxidant function and iron absorption Fiber- Aids digestion Potassium- Good for blood pressure and muscle performance SWEET POTATOES THE BENEFITS DIET TIP Look for sweet potatoes that are firm, with tapered ends. Avoid potatoes with blemishes or signs of decay. They can be eaten in many ways including casseroles, baked chips and soups. These sweet autumn gems are wonderful sources of: Vitamin A- Aids growth and development Vitamin C- Helps antioxidant function and iron absorption Vitamin B-6- Maintains healthy brain function and mood regulation Copper- Maintains red blood cell and bone health BEETS THE BENEFITS DIET TIP Beets are an underrated root Beets are very versatile in sweet or savory dishes. Raw or roasted beets can be vegetable which are a great source of: Folate- Boosts cell renewal and added to a lot of dishes and fetal development can take the spotlight in vegetarian centrees. Potassium- Good for blood pressure and muscle performance Vitamin C- Helps antioxidant function and iron absorption Betaine- Aids cardiovascular health APPLES THE BENEFITS DIET TIP Apple-picking is not only a classic fall activity, but the fruits of your labor are packed with these nutrients: Apples are excellent by themselves or baked. Different varieties are ideal for different uses: Fiber- Aids digestion Gala apples are good for applesauce and Jonathan apples are good for baking. Vitamin C- Helps antioxidant function and iron absorption Potassium- Good for blood pressure and muscle performance CLEMENTINES THE BENEFITS DIET TIP A refreshing citrus flavor is a welcome These mini oranges are addition to the fall food list, and they're also an excellent source of: easy to grab for an on-the-go snack.They can be used to compliment pork dishes. Vitamin C- Helps antioxidant function and iron absorption Fiber- Aids digestion Folate-Boosts cell renewal and fetal development CRANBERRIES THE BENEFITS DIET TIP Unless you are prepared for a mouthful of sour, avoid eating them raw. Look for cranberries that are shiny and not shriveled. They taste great in baked goods. This pretty little berry is an excellent source of: Vitamin C- Helps antioxidant function and iron absorption Fiber- Aids digestion Manganese- Good for bone health Vitamin K- Aids blood coagulation PEARS THE BENEFITS DIET TIP Pear varictals will vary slightly in color, but all pears should give a little when you squeeze them. Pears are great This sweet and nutritous fruit is an excellent source of: Vitamin C- Helps antioxidant accompaniments to salads and are very good roasted or function and iron absorption poached. Fiber- Aids digestion Vitamin K- Aids blood coagulation POMEGRANATES DIET TIP Select a pomegranate that is heavy for its size and very plump. The top should be slightly soft when pressed and the skin should shine. Use the THE BENEFITS Pomegranate juice has enjoyed a rise in popularity in recent years, but its seeds are an overlooked source of: juice to flavor soups and desserts Vitamin C- Helps antioxidant and add the seeds to salads. function and iron absorption Iron- Aids hemoglobin formation Vitamin B-6- Maintains healthy brain function and mood regulation Source: http://www.healthcentral.com/diet-exercise/cf/slideshows/10-healthy-fall-foods/pumpkin/ HealthCentral

A Guide to Fall Food

shared by HealthCentral on Sep 25
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It's hard to say goodbye to the fresh flavors of summer, but autumn ushers in a wealth of healthy and tasty seasonal foods as well. Here is a look at what's in season as well as a breakdown of nutrit...

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