Introduction: As the autumn air turns crisp and cool, a variety of fruits and vegetables begin to hit the market. However, which foods are most beneficial for autumn health? The latest issue of the American magazine "Health" features "13 Superfoods for Fall" for everyone's reference.
For more autumn health recipes, see our special features: Autumn Health: Porridge First and Autumn Health: Eating Lilies
Apple, August ~ November. Data shows that each serving of apple (about 28g) contains 4 grams of dietary fiber. In addition, apples are rich in various antioxidants such as quercetin, catechol, and epicatechin, which help reduce the risk of many diseases including cancer, cardiovascular disease, asthma, and diabetes. Apples are best eaten washed and unpeeled, as the peel contains the highest concentration of active substances like flavonols, which are beneficial for heart health.
Pear, August ~ February. Each serving of pear (about 28g) also contains about 4 grams of dietary fiber, and it is also rich in vitamin C and the trace element copper that the human body needs. Autumn pears are sweet and juicy when eaten raw, and can be baked or boiled until soft when cooked.
Broccoli, September ~ June. A medium-sized broccoli can meet a person's daily needs for vitamin K and vitamin C. Research shows that vitamin K is not only related to blood clotting function but also beneficial for bone health. As a member of the cruciferous vegetable family, it is also rich in various anti-cancer and lipid-lowering components. When cooking broccoli, excessive heating will destroy its active substance glucosinolates, and the anti-cancer effect will also be greatly reduced. Broccoli is suitable for steaming, stir-frying, or being served cold in a salad.
>Zucchini, October ~ February. The carotene it is rich in can be converted into vitamin A in the human body, which has the effect of anti-aging and cancer prevention, and can also protect and improve vision. Zucchini is slightly sweet, and thick-skinned ones can be stored for several months. It should be noted that high-temperature stir-frying of zucchini may produce carcinogenic acrylamide, so the temperature during cooking must be low.Pumpkin, October ~ February. Rich in potassium, it is also a good source of B vitamins and dietary fiber. Pumpkin seeds have a protective effect on the male prostate. Pumpkin is sweet and has a good taste. In addition to stir-frying, it can also be used to make cakes or congee. Pumpkin has a high starch content and can be used as a substitute for some staple foods.
Sweet Potato, September ~ November. It is rich in carotene and the trace element iron, and also has certain anti-inflammatory effects. In addition, sweet potatoes are also rich in vitamin C, and due to the protective effect of the surrounding starch, the loss during heating is less. Sweet potatoes are best roasted, not only are they fragrant and sweet, but they also retain more vitamins than boiled sweet potatoes.
>White Radish, September ~ April. The root and stem of the radish are rich in vitamin C and anti-cancer components such as mustard oil. The radish greens have a taste similar to mustard greens and are an excellent food source of carotene, vitamin K, and folic acid. Radishes can be eaten raw or used to make soup.Pomegranate, August ~ December. A study by the University of California, Los Angeles found that the antioxidant content in pomegranate juice is higher than that of red wine, helping the body to clear free radicals and resist aging. Pomegranates are also rich in vitamin C and folic acid. Pomegranate seeds are rich in polyphenols and flavonoids that can delay aging. It is best to chew the pomegranate seeds when eating them.
>Jujube, September ~ December. Fresh jujubes are low in fat and high in dietary fiber, potassium, and vitamin C. In addition, fresh jujubes are also rich in functional active ingredients such as flavonoids, rutin, and polysaccharides, which can improve blood lipids, lower cholesterol, and reduce blood pressure. Jujubes are sweet and can be eaten raw, added to soups or desserts like dairy products, or made into jujube paste.Kiwi, September ~ March. In addition to being rich in vitamin C, kiwi also has high content of the trace elements potassium and copper. The latest research found that the unique actinidine in kiwi can accelerate protein digestion and protect the stomach. Kiwi has a sweet and sour taste and is juicy. It can be eaten as a fruit platter with strawberries, cantaloupe, and oranges.
Grapefruit, September ~ April. Eating one serving of grapefruit (about 247g) can meet 75% of the daily recommended amount of vitamin C. Grapefruit is also rich in the antioxidant lycopene and pectin, a natural substance that lowers cholesterol. Grapefruit has a special sour taste that other citrus fruits do not have, and can be eaten with various leafy vegetables or juiced.
Orange, November ~ April. Oranges are rich in vitamin C and carotene and can be eaten with almonds, jujubes, and honey.
Brussels Sprout, September ~ March. Also known as sprouts, it is an excellent source of folic acid, iron, and vitamin K. Eating half a cup of Brussels sprouts (about 36g) daily can meet the daily requirement of vitamin K. Brussels sprouts have a slightly bitter taste, and adding chili or vinegar during cooking improves the taste.