It’s fall and gone are the summer days of succulent fresh produce everywhere you turn. Farmer’s markets are closing down. Home gardens look undesirable. Now, what can I eat that’s fresh and healthy? Here ideas for seven fall produce items that are full of nutrients.
Apples
When weather turns cooler, apples begin to ripen. A just picked apple is a big healing food. As Benjamin Franklin said [1],
An apple a day keeps the doctor away.
Apples are known to reduce cancer risks as well as improve cognitive performances. Apples are loaded with nutrients, fiber, vitamins, and minerals [2]. Generally, most apples ripen in September and October. This is after stone fruits and most berries have yielded their fruits.
Plums
Plums are another seasonal favorite that promotes health. Plums, or prunes, are beneficial for bone health.
Artichokes
Artichokes are a fall favorite. Although the flower is the only edible portion of the plant, it is well worth it. This plant aids the liver.
Cauliflower
Cauliflower belongs to the Brassica species. In this group are broccoli and brussel sprouts. These vegetables are known for their health compounds, like vitamin C, minerals, and fiber. Steaming and stir frying this vegetable leads to the least vitamin loss. This plant ripens best in cooler temperatures.
Pears
Pears are another fall fruit. Ripening alongside apples, it contains many health benefits. Pears contain antioxidants, prevent ulcers, and lower cholesterol levels.
Okra
This southern U.S. vegetable is commonplace at many household tables. Okra fares well in soups, salads, or stews. Okra has fiber and protein. It fights cardiovascular disease and diabetes, even cancer.
Mushrooms
The last on the fall produce list is mushrooms. Before going out to pick any mushroom you find, it’s best to go with an expert to avoid digesting wrong ones.
Nonetheless, mushrooms have vitamins and minerals, as well as fiber. Overall, consuming mushrooms is found with a lower mortality risk in the U.S. Some mushrooms can be eaten raw, while other mushrooms taste like chicken.
Summary
Although cooler weather is upon us, we don’t have to stop eating healthy. Take advantage of fresh produce while getting the vitamins and minerals your body needs.
Notes:
- ^http://www1.udel.edu/PR/Messenger/04/04/ben.html#:~:text=Franklin%20was%20the%20first%20to%20say%2C%20%E2%80%9CAn%20apple%20a,day%20keeps%20the%20doctor%20away.%E2%80%9D&text=Franklin%20rewrote%20them%20and%20improved,the%20doctor%20takes%20the%20fee.%E2%80%9D (go back ↩)
- ^https://www.healthline.com/nutrition/an-apple-a-day-keeps-the-doctor-away#other-options (go back ↩)
