NUTRITION
Warm, cozy, healthy and delicious! By Michelle Jacoby
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s fall fades into winter, the saying “to everything, there is a season” rings true, especially when it comes to healthy eating. While cool, crisp salads; fresh-caught seafood; and foods laden with bright citrus and seasonal fruit may make you think summer is the only time you can maintain a healthy diet, think again. Late fall is filled with a bounty of foods packed with vitamins and nutrients that are great for your overall health. When it comes to healthy fall foods, the one thing to keep top of mind is what’s in season. Here are just a few examples of foods that aren’t only ripe for the picking, but good for you, too.
CRANBERRIES
Perhaps the quintessential holiday fruit, cranberries pack a nutritional punch. Filled with fiber and vitamin C, they’re a heart-healthy food that can potentially improve blood pressure and cholesterol, according to the American Heart Association. In addition, the anthocyanins that give cranberries their red color may help reduce oxidative stress, which is tied to a number of diseases including Alzheimer’s and diabetes.
APPLES
Did you know that a medium apple contains almost 4.4 grams of fiber, nearly 16 percent of your daily value? Experts recommend leaving the skin on as it increases your vitamin C intake. Other benefits include a lower risk for heart disease and type 2 diabetes. In addition, a 2020 study published in The American Journal of Clinical Nutrition shows that flavonoids found in apples might potentially lower the odds of developing Alzheimer’s disease.
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WINTER SQUASH
Harvested primarily in the fall, this seasonal staple is made up mostly by butternut, spaghetti and acorn squashes. There are 5,920 micrograms of beta-carotene—the plant pigment that gives the vegetable its orange color—in one cup of squash. When eaten, it’s converted by the body into vitamin A, according to the National Institutes of Health. This is beneficial for eye health and helps maintain the heart, lungs and kidneys.
PUMPKIN
Like squash, pumpkin contains beta-carotene. Add to that a boost of potassium and you’ve got yourself a fall food powerhouse. One cup provides 394 micrograms of potassium, as well as 10.4 micrograms for vitamin C. Experts recommend choosing small pumpkins, which are less stringy and more flavorful, for cooking.
PARSNIPS
Similar to carrots in texture, this root vegetable becomes sweeter as it’s exposed to cold weather—making it a great time to experiment with it in the kitchen. Parsnips are rich in fiber, vitamin K (which helps blood clot and keeps bones healthy), and vitamin C. They also contain folate, beneficial to women who are pregnant or planning on becoming pregnant to prevent neural tube defects in babies, according to the National Institutes of Health.
TheCOREInstitute.com
