What should the whole family eat in the fall to prevent disease?

Pumpkin is a great-tasting fall food, but it's not the only food you can choose from.

Each time of year (season) has its own special foods. Although out of season fruits are very popular these days, if you choose foods that are in season, they will taste great and are rich in nutrients, vitamins and minerals.

What fruits and vegetables should you eat this fall? Here are some fall food options for you:

1. Pumpkin

Orange pumpkins are high in beta-carotene, a plant form of vitamin A, which is essential for healthy vision and skin. Pumpkins are low in calories but high in potassium, fiber, and vitamin C. Vitamins C and A in pumpkins can help keep us healthy and fight off the flu, which is common in the fall. Antioxidants are also abundant in pumpkins, which help control blood sugar and blood pressure.

2. Apples

Although apples are generally available year-round, they taste better in the fall—when they are in season.

There is no need to argue about the health benefits of apples, because even medical experts admit 'an apple a day keeps the doctor away'.

Apples are high in antioxidants and fiber, which makes them beneficial in preventing or controlling many diseases from cancer, diabetes, to heart disease. The secret to all these health benefits lies in the various antioxidants in apples, such as quercetin, catechins, and flavonoids.

3. Pomegranate

Although not as popular as apples, in recent years, pomegranates have become increasingly popular, especially with those who want to have a healthy diet.

This Middle Eastern fruit is about the size of an apple and contains deep red seeds that are incredibly nutritious and packed with antioxidants. The seeds can be eaten raw or made into a deep red juice.

The nutritional benefits of pomegranates come from powerful antioxidants called parasitoids and punicic acid, which are said to be more powerful than the antioxidants found in green tea or red wine. These antioxidants have anti-inflammatory effects and may help prevent a range of diseases from cancer to Alzheimer's.

4. White radish

White radish is a popular fall food that is low in calories, but very high in fiber.

Fiber is especially beneficial for digestion, lowering cholesterol and maintaining weight. White radishes are also rich in minerals from the soil such as potassium, magnesium, zinc, and iron... which promote health, especially heart health. White radishes are also high in folate, a vitamin that can reduce the risk of birth defects.

5. Berries

This tiny fruit is rich in nutrients and antioxidants. It has been shown to have health benefits such as reducing the risk of cancer, lowering blood pressure and improving immune function. Berries, especially cranberries, are also highly regarded for preventing urinary tract infections and keeping the bladder healthy.

6. Persimmon

The delicate flavor of persimmons is very different from other fruits. They are usually only available for a short time in the fall, making them even more appealing.

Like many other favorite fruits of the fall, the orange color of persimmons indicates that they are high in vitamins C and A. In addition, thanks to their high tannin content, powerful antioxidants, this fruit can reduce the risk of cancer, heart disease, diabetes and high blood pressure.

7. Sweet potatoes

Sweet potatoes are an excellent source of beta-carotene, especially in orange potatoes. Not only that, they also contain many other nutrients such as vitamin A, vitamin C, vitamin B6...

Compared to potatoes, sweet potatoes are rated lower on the glycemic index, meaning they do not raise blood sugar levels as quickly. Purple sweet potatoes are also particularly effective at lowering blood pressure and helping to control blood sugar levels due to their high levels of antioxidants.

8. Cauliflower

Cauliflower is a versatile vegetable that can be easily incorporated into any dish. Cauliflower is very low in calories, but very high in fiber. It is also high in vitamins C, K, B6, folate, and cruciferous vegetables like cabbage, which are beneficial in reducing the risk of gastrointestinal and lung cancers.

There are many other seasonal fall foods that you can incorporate into your diet this season. The key to a healthy diet is to eat plenty of fruits and vegetables, and do your best to make every meal a rainbow of colors./.

According to Songkhoe