With autumn here, there’s a whole new slew of healthy harvest foods available. When planning your Thanksgiving meal and thinking of your diet this time of year, consider these eight fall superfoods which are chock-full of nutrition.
1) Ginger
This spicy root can relieve your digestive system as it’s loaded with antioxidants and anti-inflammatory compounds, which have also been shown to have a potent anti-nausea effect. Eating two grams of ginger per day has also been shown to significantly reduce exercise-induced muscle pain. Add to your cooking, drink as a tea or take in capsule form.
2) Apples
Apples are high in pectin, a fibre which has been shown to help lower cholesterol, balance blood sugars and prevent constipation. Apples are also high in potassium, a mineral that can help control blood pressure and reduce the risk of stroke.
3) Broccoli
Let’s go green! Broccoli is a cruciferous vegetable that contains 135 per cent of your daily value for vitamin C, as well as many B vitamins to provide your body with clean, usable energy. This powerhouse vegetable is also low on the glycemic index and an excellent source of fibre and chromium — ideal for balancing blood sugar levels.
4) Beets
Beets have been shown to provide antioxidant, anti-inflammatory, and detoxification support. These bright red root vegetables are also filled with folate, vitamin C, potassium and fiber. In fact, one cup of beets contains a whopping four grams of fibre. Don’t forget — the roots and greens of beets are edible as well and chock-full of nutrition!
5) Brussels sprouts
Brussels sprouts are low in calories and high in vitamins C and K. They are also full of both soluble and insoluble fibre. This sulfur-rich vegetable also offers detoxifying properties that are good for the liver and our overall health.
6) Pomegranates
A fall favorite, pomegranates are filled with antioxidants, helping us to fight certain types of cancers while providing us vitamins C and K and potassium. These juicy seeds have also been shown to help lower cholesterol levels, reduce the risk of stroke, and aid in weight management. Click here for my tasty pomegranate, goat cheese and basil bruschetta.
7) Sweet potato
These tasty spuds are a rich source of fibre, lower on the glycemic index than their white counterparts and are high in vitamin C. Although naturally sweet tasting, the sugars in sweet potatoes release slowly avoiding a blood-sugar spike, which leads to fatigue and weight gain. Sweet potatoes also contain carotenoids (which accounts for their bright orange color) — a precursor to vitamin A in the body. Carotenoids help to strengthen eyesight and protect against signs of aging.
8) Onions
The vegetable that sometimes makes us cry is also full of healthy benefits. Onions contain flavonoids, which reduce the risk of cancer, heart disease and diabetes. They are also packed with polyphenols — an essential plant chemical for disease prevention and anti-aging.