Add These Autumn Fruits Into Your Diet
Summer is a season of fruits, but autumn also give us lots of luscious fresh fruits
, such as apple, avocado, elderberries, grapes, oranges, bananas and to top it off a fall colored mum plant. Some you will relish as you pick them; others may be taken home for use in various ways. It's important to keep eating them year-round to maintain healthy. So, when the weather turns chilly, enjoy making the most of glorious autumn fruit and vegetables.
Apples are a source of lots of nutrients, such as potassium, calcium, vitamin C and dietary fibre. They are great to eat raw, baked with sultanas, or in warming puddings such as crumbles, tarts and strudels.
Elderberries, filled with crimson juice, are ripe now. Those large shrubs are common in woods and along roadsides, ditches and watercourses. The deep purple berries are sweet but rather flat-tasting. If lemon rind or, preferably, wild grapes are included, they can be used like blueberries in pies, muffins and pancakes.
Avocado is an excellent source of the healthy monounsaturated fat, oleic acid, which has been shown to lower cholesterol and protect against breast cancer. They're also rich in the carotenoid lutein and vitamin E that, when combined with the avocado's healthy fat, inhibit the growth of prostate cancer.
Damsons, this small black plum, have a beautiful blue bloom on the skin. If youre lucky, damsons are sweet enough to eat raw, but usually theyre better stewed with sugar to taste. They have tiny stones, far too fiddly to try and remove when raw, but they dont interfere with the pleasure of eating.
Pumpkins are another traditional feature of autumn, but there's much more to them than Halloween lanterns. Pumpkins are a very rich source of beta carotene, which is turned into vitamin A in our bodies. And they also contain calcium, iron, folates and vitamin C.
Hawthorns, millions of them with fruits or "haws" resembling tiny apples, vary in size and in color from scarlet to dull red or yellow. The hard seeds are surrounded by pulpy flesh that is dry and tasteless in most species.
Kiwi contains lots of antioxidants and phytonutrients that are protective of DNA. They also help control blood sugar, protect the heart and colon, fight asthma and macular degeneration, and can lower your risk of blood clots.
The more fruits and vegetables you eat, the healthier you will be, because you will get a wider range of nutrients that will help keep you healthy.
by: tanya
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