Nina Radcliff, MD

Health & Wellness Tis the Season!

Eating fresh fruit, veggies, herbs and spices is a key ingredient to good health. And there’s something extra scrumdidylicious about fall flavors. Read how they’re great for your taste buds, body, mind and soul!

Pumpkins

A fall favorite, the meat of the pumpkin is low in calories and provides your body with essential dietary fibers, calcium, potassium, vitamins B and K, and more than 200% of the recommended daily vitamin A. Its radiant orange color results from high amounts of beta-carotene, an essential nutrient that helps maintain eye and skin health as well as neurological function. And studies show that the seeds may help decrease prostate gland enlargement and risk for kidney stones and depression. There are lots of great, easy recipes available with ways to prepare them.

Spices and Herbs

• Cinnamon boasts fun-filled flavor, antibacterial and antifungal protection, and antioxidants (helps protect the body from harmful waste products). • Ginger is commonly used to soothe upset stomachs and reduce nausea. It is also linked to brain function, possibly protecting against Alzheimer’s Disease. Ginger contains a component called gingerol that can help keep infections at bay. • Nutmeg may reduce feelings of pain associated with strains, injuries and even arthritis. It also has impressive fiber content that can help promote healthy digestion. • Cloves, similar to cinnamon, are rich in antioxidants, including vitamin C, which can neutralize dangerous waste products. Also, cloves contain antimicrobial properties that can help keep bacteria at bay and promote oral health. Additionally, it also helps support healthy blood sugar levels and liver and bone health. • Allspice, with anti-inflammatory, antibacterial and antioxidant properties, can help boost the immune system. It also boasts significant copper and iron levels that are essential to red blood cells. • Herbs such as sage, rosemary, turmeric, cilantro, cumin, thyme, paprika all offer incredible health benefits along with great flavors to favorite fall dishes while enriching lives with great fragrances.

Apples

This fruit is an antioxidant powerhouse, known to help disarm or neutralize harmful waste products that would otherwise cause inflammation, atherosclerosis, dementia, and DNA mutations that may lead to cancerous growth. It’s no wonder they say “an apple a day, keeps the doctor away!”

Mushrooms

Most wild, edible mushrooms only appear in the fall. They offer numerous health benefits: high in protein; low carbohydrate content; and rich in fiber, iron, calcium and other compounds that are believed to help fend off cancer.

Pears

Known for being high in fiber, pears provide a sense of satiety (feeling full), translating to fewer calories consumed to quell hunger. They are also a sensible snack for pre-diabetics and diabetics because fiber decreases absorption of the pear’s carbohydrates, preventing a spike in blood sugar levels.

Sweet potatoes

They’re rich in beta carotene, vitamin B6 (can lower risk for heart attacks), vitamin C (helps your immune system) and iron (assists with red blood cell production).

Citrus

Oranges, tangerines, lemons, limes to grapefruit and more — are a good source of Vitamin C. Citrus also contains antioxidants from the flavonoid group. Respected studies show a diet rich in flavonoids can decrease chances of dying from heart disease by 40%. How? It’s believed that flavonoids improve blood flow through coronary arteries and decrease blood clot formation and “bad” cholesterol levels.

Butternut squash

Rich in nutrients, antioxidants and fiber, while low in calories, butternut squash is also at the head of its class when it comes to Vitamin A. Just 100 grams of butternut squash contains 354% of the recommended daily allowance!

Kale, cabbage and broccoli

Kale is often called a superfood because it contains such high amounts of Vitamins A, C and K as well as calcium. Cabbage and broccoli also contain plenty of nutrition that can promote heart, brain and skin health, and help to fend off cancer (containing sulforaphane, a characteristic of cruciferous veggies that has been shown to block an enzyme that plays a role in the growth of cancer cells).

Enjoy, and you’ll not only up the yummy flavors of your fall, but you’ll also get a boost of powerful health benefits!

Nina Radcliff, M.D.,

is a practicing physician and a Board Certified Anesthesiologist. Often called upon by media to speak to medical health topics impacting our lives today, Dr. Nina is passionate about sharing truths for healthy, balanced living as well as wide preventative measures.