10 Healthiest Fall Vegetables
With the end of summer begins the harvest of numerous vegetables that in the coming months will be the protagonists of countless rich and nutritious recipes. For this reason, it is always a good idea to use seasonal foods, because they can be consumed at the optimal time and are also the cheapest. Fall is filled with leafy greens and other vegetables that cannot be missed in a balanced diet, strengthening our immune system and preparing us to face colds.
The following oneHOWTO article has selected the 18 best fall vegetables to include in your diet.
Behind the unattractive appearance of this vegetable for those who do not want to eat it, there is a large amount of nutritious properties.
Chard provides large amounts of vitamins K, E, C, B (B1, B3, B5, B6, B9), and A. It also contains large amounts of minerals such as phosphorus, iron, potassium, sodium, calcium, and copper, as well as omega-3 fatty acids, beta-carotene, flavonoids, folic acid, iodine, and lutein. It provides a large amount of soluble fiber and more iron than spinach.
If that's not enough for you, you should also know that it's a great ally for people who want to lose weight, because a serving of chard, about 200 grams, has only about 38 calories.
Chard can also be used to prevent constipation. Continue reading in this other article, where we talk about the best natural remedies for constipation.
Spinach is an excellent source of vitamins K, A, C and folic acid. It is also rich in manganese, magnesium, iron, and vitamin B2. Vitamin K is important for bone health, and it is difficult to find vegetables with more vitamin K than spinach.
The dark green color of spinach indicates that it contains high levels of carotenoids (beta-carotene, lutein and zeaxanthin). These phytochemicals have anti-inflammatory and anti-cancer properties. They are also particularly influential for eye health. They help prevent age-related macular degeneration and cataracts.
Do not miss this delicious recipe for spinach croquettes.
The artichoke is a food that provides many minerals and vitamins such as potassium, sodium, calcium and vitamin A that help us slow down the aging of our cells and skin.
As a vegetable rich in fiber, it helps lower blood sugar levels while protecting against constipation and diarrhea. It also soothes stomach acid and eliminates pain, bloating and other discomforts. The vegetable fiber also helps keep you full, and it has an exquisite taste. It also helps to absorb water from the stomach.
Do not miss this other article where we explain how to choose the best artichokes.
Endives are a fall and winter vegetable, so you can enjoy them throughout the winter, but you do not have to wait because they are a gift to the palate. Rich in folic acid and vitamin A, they help keep the skin and mucous membranes in good condition and are also good for eyesight.
Endive can also help you increase collagen. If you want to know more about other food with these properties, do not miss this other article where we explain what foods increase collagen.
In general, cabbages are not people's favorite food. However, its nutritional benefits as well as its versatility in cooking should be two more than convincing reasons not to hesitate to prepare Brussels sprouts or a broccoli cream.
Cabbage provides vitamin C, potassium and very few calories. It also has the advantage of being low in sodium, which, combined with its abundance of water and potassium, has a remarkable diuretic effect.
If you are interested in losing weight, cabbage is a great ally. Read on in this other article where we explain how to make a fat burning soup with cabbage.
Lamb's lettuce and watercress
Iron, calcium, iodine, vitamins C, A and group B are some of the nutrients contained in these two herbaceous plants, which are very similar, although watercress is larger and has a more intense flavor. In fall begins its best season, which lasts throughout the winter. Whether raw, in salads, smoothies or stews, it is a must on your table for the coming months.
In addition, both have the ability to increase the number of blood cells. Learn more about it in this article on which foods increase red blood cells.
Although it is a vegetable, pumpkin is one of the "stars" among plant foods in the fall. There are also several varieties available virtually year-round, but pumpkin is one of the fall/winter vegetables that is especially rich in beta-carotene and vitamin C, nutrients that make it a powerful natural antioxidant. Do not wait until Halloween to enjoy all its goodness!
Also, read this other article about homemade pumpkin jam to enjoy the benefits of pumpkin all year round.
Between the end of October and the beginning of November, you have the opportunity to find thistles that do not grow in pots. You should take advantage of this, because this plant is one of the best fall vegetables. Although usually only the stems are eaten, the leaves also make a good stew. You should also know that it is high in fiber and minerals, especially sodium and potassium.
Other fall vegetables
There are many vegetables that make the cuisine of fall one of the richest, healthiest and most varied of the year. This is our list with light, low-calorie foods packed with essential nutrient:
- Turnips (and their leaves)
- Peppers (especially red)
- Red cabbage
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